Delicious and Nutritious Vegan Tabbouleh Recipe

Ingredients

  • 1 cup fine bulgur wheat
  • 1 1/2 cups boiling water
  • 2 bunches fresh flat-leaf parsley, finely chopped
  • 1/2 cup fresh mint leaves, finely chopped
  • 4 vine-ripened tomatoes, finely diced
  • 1 cucumber, finely diced
  • 4 green onions, finely chopped
  • 1/2 cup fresh lemon juice
  • 1/3 cup olive oil
  • Salt and black pepper to taste

Steps and instructions

  1. Place the bulgur wheat in a large bowl and cover with the boiling water. Leave to soak for about 30 minutes, until the grains are soft and have absorbed all the water.
  2. While the bulgur is soaking, prepare the vegetables. Finely chop the parsley, mint leaves, tomatoes, cucumber, and green onions.
  3. Once the bulgur wheat has soaked up all the water and is soft, fluff it up with a fork.
  4. Add the chopped vegetables, herbs, and green onions to the bulgur wheat and mix well.
  5. In a separate bowl, whisk together the lemon juice, olive oil, salt, and pepper to create a dressing.
  6. Pour the dressing over the bulgur and vegetable mixture and stir well to combine everything.
  7. Let the tabbouleh sit for a few hours before serving to allow the flavors to meld together.

Tools for making

  • Large bowl - Used to soak the bulgur wheat and mix the ingredients
  • Fork - To fluff up the soaked bulgur wheat and mix the tabbouleh
  • Whisk - For whisking together the dressing ingredients

Recipe variations

  • Quinoa Tabbouleh: Substitute quinoa for bulgur wheat for a gluten-free option.
  • Cauliflower Tabbouleh: Replace the bulgur wheat with finely chopped cauliflower for a low-carb alternative.
  • Additions: Experiment with additional vegetables such as bell peppers, radishes, or avocado for added flavor and texture.
  • Fruit Twist: Add diced fresh fruits like pomegranate seeds, diced mango, or diced apples for a sweet and tangy twist.
  • Herb Variations: Mix up the herbs used by adding cilantro, dill, or basil for a different flavor profile.
  • Spicy Kick: Include finely chopped jalapenos or a sprinkle of red pepper flakes for a spicier version.
  • Grain-Free Option: Replace the bulgur wheat with cooked and cooled cauliflower rice or zucchini noodles for a grain-free option.

Recipe overview

This Vegan Tabbouleh recipe is a fresh and flavorful take on the traditional Middle Eastern dish. It's packed with healthy, plant-based ingredients like bulgur wheat, fresh herbs, and crisp vegetables. The recipe follows a simple process, beginning with soaking the bulgur wheat in boiling water to achieve a soft texture. This is followed by the chopping of fresh parsley, mint, tomatoes, cucumber and green onions, which are then mixed into the prepared bulgur. A tangy lemon and olive oil dressing brings all the elements together. The final result is a refreshing and satisfying dish that can be enjoyed as a main meal or as a side dish. The flavors continue to develop as it sits, making this a perfect dish for meal prep or for serving at gatherings.

Common questions

  1. Can I substitute quinoa for bulgur wheat?
    Yes, you can substitute quinoa for bulgur wheat in this recipe. Simply cook the quinoa according to package instructions and use it as a replacement for bulgur wheat.
  2. Is this recipe gluten-free?
    No, this recipe is not gluten-free due to the use of bulgur wheat. If you need a gluten-free version, you can substitute the bulgur with cooked quinoa or another gluten-free grain.
  3. Can I make this recipe in advance?
    Yes, you can make this recipe in advance. In fact, tabbouleh tastes even better when it has had time to sit and allow the flavors to meld together. Store it in the refrigerator and it should stay fresh for up to 2-3 days.
  4. Can I add other vegetables or ingredients?
    Absolutely! Tabbouleh is a versatile dish, and you can add other vegetables or ingredients according to your preference. Some common additions include diced bell peppers, radishes, or even pomegranate seeds for added color and flavor.
  5. Is this recipe suitable for vegans?
    Yes, this recipe is vegan-friendly as it does not contain any animal products. It is a great option for vegans and those following a plant-based diet.

Serving dishes and utensils

  • Large mixing bowl - Used to soak the bulgur wheat and mix the tabbouleh ingredients.
  • Fork - Used to fluff up the soaked bulgur wheat and mix the tabbouleh.
  • Whisk - Used to prepare the dressing by whisking together the lemon juice, olive oil, salt, and pepper.
  • Cutting board - Used to chop the parsley, mint leaves, tomatoes, cucumber, and green onions.
  • Sharp knife - Used to finely chop the vegetables and herbs.

Origin stories

Tabbouleh is a vibrant, fresh salad that hails from the mountainous regions of Syria and Lebanon. It's integral to Levantine cuisine, which spans across several Middle Eastern countries. What's fascinating is that tabbouleh's primary ingredient, bulgur wheat, was prevalent in the diets of these regions long before the birth of recorded history. Its inclusion in tabbouleh is a testament to the ancient agricultural traditions that these cultures were founded on. Tabbouleh itself, though, is relatively young, and it's believed to have been first concocted in the Middle Ages, gaining popularity over the centuries to become a staple dish not just in its homeland, but in households globally.

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.