Traditional Tabouli Salad (Tabbouleh)

Tabouli Salad or Tabbouleh is a healthy Middle Eastern salad made using Bulgar Wheat. A lot of herbs are added to it for a refreshing flavour. Here is how to make Tabouli Salad in a traditional and easy way.

What is Tabbouli Salad?

Tabouli Salad or Tabbouleh is a traditional Mediterranean (Middle Eastern) side dish. Mainly, bulgur wheat (cracked wheat), a few cups of finely chopped veggies and herbs like mint and parsley are added to it. It is a very healthy salad to have for lunch or dinner. It is filling yet light on the stomach.

In Levantine Arabic, the word ‘tabil’ means seasoning or dip. Therefore, this salad is often on the mezze platter. And, I so love it.  Firstly, it is very healthy. Secondly, it has a great taste, texture as well. So, why not?

This salad has a zillion vitamins and minerals and is super healthy to eat. Furthermore, it is fairly easy to prepare. This salad is 

• Refreshing
• Healthy
• Low Carb
• Easy to make
• Made using basic ingredients
• Customisable

What is Bulgar Wheat?

“Bulgur is cracked wheat that has been partially cooked. Bulgur is a common ingredient in cuisines of many countries of the Middle East and Mediterranean Basin. It has a light, nutty flavor.

A distinction is made between fine-ground bulgur and a coarser grind. It is defined by grind sizes (#1 Fine, #2 Medium, #3 Coarse and #4 Extra Coarse). The highest quality bulgur has particle sizes that are uniform, thus allowing a more consistent cooking time and result.” – Source Wikipedia

This grain is very forgiving and can be cooked in advance and refrigerated. Just toss it using a fork and it gets ready to use. 

To cook bulgar, all you have to do is soak it in boiling hot water and cover for 10-12 minutes. It absorbs all the water and gets ready to eat. You can use stock instead of water for more flavour.

What to serve with Tabouli Salad?

The best way to serve this Lebanese salad is chilled on a mezze. It tastes fabulous with falafel, hummus, pita bread or pita bread chips. You can serve this salad on it’s own too as it’s quite filling.

Variations of Tabbouli Salad

There are many variations of this salad. You can replace bulgar with Orzo, couscous or quinoa.

You can add Chickpea or boiled or grilled chicken to it.

Replace bulgar with cauliflower rice.

Make it vegan by replacing chicken broth with vegetable broth and skipping feta cheese.

How to make gluten free Tabouli Salad?

To make gluten free tabouli, use quinoa instead of bulgar as it is a gluten free grain. Keep the remaining ingredients as it is.

Tabouli Salad Ingredients

To make tabouli salad, use the best quality ingredients as the taste depends totally on the quality of ingredients used.

I have used fine Bulgar to make this recipe. It has a nice bite to it and goes well with rest of the ingredients. To cook the bulgar, I have used chicken broth but if you are looking for a vegetarian version, you can use vegetable broth too.

Use fresh parsley, mint leaves and spring onion greens for a refreshing flavour of your tabouli salad.

I have also added chopped tomatoes and cucumber to he salad. They give a nice crunch to it. You can halved cherry tomatoes as well in the salad.

For the dressing, I have used minced garlic, lemon juice, extra virgin olive oil and salt.

Lastly, do not forget to top your salad with feta cheese and chopped Kalamata olives.

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How to make Tabouli Salad Step by Step

Bring the chicken broth to a boil.

Once it comes to a boil, switch off the heat and add bulgur in it.

Cover the pan and let the bulgur soak all the broth and cook in it for 25 minutes.

Once done, fluff the bulgur with a fork.

Add parsley, tomatoes, cucumber, mint leaves and spring onion greens. Refrigerate for 30 minutes.

Add all the remaining ingredients and mix well.

Tabouli Salad Recipe

5 from 1 vote

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Tabouli Salad

Tabouli Salad or Tabbouleh is a healthy Middle Eastern salad made using Bulgar Wheat. A lot of herbs are added to it for a refreshing flavour.

Course Salad

Cuisine Middle Easten

Prep Time 10 minutes

Cook Time 20 minutes

Total Time 30 minutes

Servings 4 People

Calories 186 kcal

Author Neha Mathur

Ingredients

• 1 cup Chicken Broth
• 1 cup Fine Bulgar
• 1/2 cup Parsley Finely Chopped
• 1/2 cup Tomato Chopped
• 1/2 cup Cucumber Peeled and chopped
• 1/4 cup Mint Leaves
• 1/2 cup Spring Onion Greens Chopped
• Salt to taste
• 1 tsp Garlic Minced
• 2 tbsp Lemon Juice
• 1/4 cup Extra Virgin Olive Oil
• 50 g Feta Cheese Crumbled
• 10-12 Kalamata Olives Chopped

Instructions

1. Bring the chicken broth to a boil.

2. Once it comes to a boil, switch off the heat and add bulgur in it.

3. Cover the pan and let the bulgur soak all the broth and cook in it for 25 minutes.

4. Once done, fluff the bulgur with a fork.

5. Add parsley, tomatoes, cucumber, mint leaves and spring onion greens and mix well.

6. Refrigerate for 30 minutes.

7. Add all the remaining ingredients and mix well.

8. Serve immediately.

Nutrition Facts

Tabouli Salad

Amount Per Serving

Calories 186 Calories from Fat 162

% Daily Value*

Total Fat 18g 28%

Saturated Fat 3g 15%

Cholesterol 11mg 4%

Sodium 518mg 22%

Potassium 205mg 6%

Total Carbohydrates 4g 1%

Dietary Fiber 1g 4%

Sugars 1g

Protein 3g 6%

Vitamin A 22.5%

Vitamin C 28.5%

Calcium 9.7%

Iron 6.5%

* Percent Daily Values are based on a 2000 calorie diet.

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