Delicious Homemade Tabouli: A Fresh and Healthy Recipe

Ingredients

  • 1 cup fine bulgur wheat
  • 1 1/2 cups fresh parsley, finely chopped
  • 1 cup fresh mint leaves, finely chopped
  • 1/2 cup fresh tomatoes, finely diced
  • 1/2 cup cucumber, finely diced
  • 1/4 cup fresh lemon juice
  • 1/3 cup olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

Steps and instructions

  1. Place the bulgur wheat in a bowl and cover with water. Let it soak for about 20 minutes, until it's soft. Drain any excess water.
  2. While the bulgur is soaking, chop the parsley, mint leaves, tomatoes, and cucumber.
  3. In a separate bowl, whisk together the fresh lemon juice, olive oil, salt, and black pepper to make the dressing.
  4. Combine the soaked and drained bulgur with the chopped vegetables in a large bowl.
  5. Pour the dressing over the bulgur and vegetable mixture. Mix well to combine.
  6. Chill the tabouli in the refrigerator for at least one hour before serving to allow the flavors to meld together.
  7. Serve the tabouli chilled, as a side dish or salad.

Tools for making

  • Mixing Bowl - A large bowl to combine the ingredients.
  • Whisk - Used to mix the dressing ingredients together.
  • Knife - To chop the fresh parsley, mint leaves, tomatoes, and cucumber.
  • Cutting Board - To provide a surface for chopping and dicing.
  • Measuring Cup - To accurately measure the bulgur wheat, lemon juice, and olive oil.
  • Spoon - To mix the bulgur wheat, vegetables, and dressing.
  • Refrigerator - To chill the tabouli before serving.

Recipe variations

  • Add diced red onions for an extra layer of flavor.
  • Include chopped bell peppers for added crunch and color.
  • Substitute quinoa, couscous, or rice for the bulgur wheat.
  • Add diced avocado for a creamy texture.
  • Include feta cheese crumbles for a tangy and salty twist.
  • Add pomegranate seeds for a burst of sweetness.
  • Incorporate roasted vegetables like zucchini, eggplant, or bell peppers.
  • Replace the fresh lemon juice with lime juice for a citrusy variation.
  • Add a spicy kick by including diced jalapenos or crushed red pepper flakes.
  • Include cooked chickpeas or black beans for a protein boost.

Recipe overview

Tabouli, also known as Tabbouleh, is a vibrant and refreshing Middle Eastern salad, packed with fresh herbs, wholesome bulgur wheat, crisp vegetables, and a zesty lemon dressing. This classic dish is loved for its fresh flavors and is often served as a part of a mezze platter or as a standalone salad. Our recipe is straightforward and simple, focusing on traditional ingredients. Expect to spend about 30 minutes on preparation, followed by some chilling time to let the flavors fully develop. This recipe is perfect for a healthy lunch or as an accompaniment to grilled meats. Enjoy the burst of flavors in this refreshing and nourishing salad!

Common questions

  1. Can I substitute quinoa for bulgur wheat? Yes, you can substitute quinoa for bulgur wheat. Cook the quinoa according to package instructions and let it cool before mixing it with the other ingredients.
  2. Can I use dried herbs instead of fresh? While fresh herbs are recommended for the best flavor, you can use dried herbs as a substitute. Use 1/3 of the amount of dried herbs compared to fresh herbs.
  3. Can I add other vegetables to the tabouli? Absolutely! Tabouli is a versatile dish, and you can add other vegetables like bell peppers, onions, or radishes for added flavor and crunch.
  4. How long will tabouli last in the refrigerator? Tabouli will stay fresh in the refrigerator for up to 3 days. Make sure to store it in an airtight container.
  5. Can I make tabouli in advance? Yes, tabouli actually tastes better when it has time to marinate. You can make it a day in advance and let it chill in the refrigerator overnight.
  6. Is tabouli gluten-free? Traditional tabouli is made with bulgur wheat, which contains gluten. However, you can make a gluten-free version by substituting the bulgur with quinoa or another gluten-free grain.

Serving dishes and utensils

  • Mixing Bowl - A large bowl to combine the bulgur, vegetables, and dressing.
  • Whisk - Use a whisk to blend the lemon juice, olive oil, salt, and pepper together for the dressing.
  • Knife - A sharp knife for chopping the parsley, mint leaves, tomatoes, and cucumber.
  • Cutting Board - Use a cutting board to safely chop the vegetables.
  • Measuring Cups - Measuring cups to accurately measure the bulgur wheat, lemon juice, and olive oil.
  • Serving Bowl - A bowl to present and serve the chilled tabouli.
  • Spoon or Salad Servers - Use a spoon or salad servers to transfer and serve the tabouli.

Origin stories

Tabouli, a refreshing and vibrant salad rich in flavors and textures, traces its roots back to the mountains of Lebanon and Syria, where it has been a staple food for centuries. It's said that this hearty and healthy dish was initially consumed by Arabian nomads in the Middle Ages since they could easily store its dried ingredients like bulgur. Over time, as it passed through different cultures and regions, each added their unique touches, but the essence of tabouli remained the same. Today, it is celebrated globally as a quintessential Middle Eastern salad. The meticulous chopping of parsley, tomatoes, and mint, and the delicacy of the bulgur wheat, soaked to just the right consistency, is a labor of love, reflecting the culinary diligence of the region.

Disclaimer: This recipe was not created by humans and we cannot ensure that it will turn out as expected. We do not guarantee or take any liability for the accuracy of this recipe (including steps, ingredients, nutritional information, and all sections on this page). You should check to make sure you are not allergic to any ingredients and take safety precautions while making this. The images on this page are generated by AI and may not accurately represent the result of making this recipe.