Mediterranean Tabouli Food

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TABOULI SALAD RECIPE



Tabouli Salad Recipe image

Traditional tabouli salad recipe with parsley, mint, bulgur wheat, finely chopped vegetables and a zesty dressing. Recipe with step-by-step photos.

Provided by The Mediterranean Dish

Categories     Salad

Time 20m

Number Of Ingredients 10

1/2 cup fine bulgur wheat
4 firm Roma tomatoes, very finely chopped
1 English cucumber (hothouse cucumber), very finely chopped
2 bunches parsley, part of the stems removed, washed and well-dried, very finely chopped
12-15 fresh mint leaves, stems removed, washed, well-dried, very finely chopped
4 green onions, white and green parts, very finely chopped
Salt
3-4 tbsp lime juice (lemon juice, if you prefer)
3-4 tbsp Early Harvest extra virgin olive oil
Romaine lettuce leaves to serve, optional

Steps:

  • Wash the bulgur wheat and soak it in water for 5-7 minute. Drain very well (squeeze the bulgur wheat by hand to get rid of any excess water). Set aside.
  • Very finely chop the vegetables, herbs and green onions as indicated above. Be sure to place the tomatoes in a colander to drain excess juice.
  • Place the chopped vegetables, herbs and green onions in a mixing bowl or dish. Add the bulgur and season with salt. Mix gently.
  • Now add the the lime juice and olive oil and mix again.
  • For best results, cover the tabouli and refrigerate for 30 minutes. Transfer to a serving platter. If you like, serve the tabouli with a side of pita and romaine lettuce leaves, which act as wraps or "boats" for the tabouli.
  • Other appetizers to serve next to tabouli salad:Hummus; Baba Ganoush; or Roasted Red Pepper Hummus

Nutrition Facts : Calories 190 calories, Sugar 8.5 g, Sodium 396.3 mg, Fat 10 g, SaturatedFat 1.5 g, TransFat 0 g, Carbohydrate 25.5 g, Fiber 3.1 g, Protein 3.2 g, Cholesterol 0 mg

TABBOULEH



Tabbouleh image

Provided by Ina Garten

Categories     side-dish

Time 31m

Yield 8 servings

Number Of Ingredients 11

1 cup bulghur wheat
1 1/2 cups boiling water
1/4 cup freshly squeezed lemon juice (2 lemons)
1/4 cup good olive oil
3 1/2 teaspoons kosher salt
1 cup minced scallions, white and green parts (1 bunch)
1 cup chopped fresh mint leaves (1 bunch)
1 cup chopped flat-leaf parsley (1 bunch)
1 hothouse cucumber, unpeeled, seeded, and medium-diced
2 cups cherry tomatoes, cut in half
1 teaspoon freshly ground black pepper

Steps:

  • Place the bulghur in a large bowl, pour in the boiling water, and add the lemon juice, olive oil, and 1 1/2 teaspoons salt. Stir, then allow to stand at room temperature for about 1 hour.
  • Add the scallions, mint, parsley, cucumber, tomatoes, 2 teaspoons salt, and the pepper; mix well. Season, to taste, and serve or cover and refrigerate. The flavor will improve if the tabbouleh sits for a few hours.

TABOULI



Tabouli image

Provided by Food Network

Categories     side-dish

Time 30m

Yield 8 servings

Number Of Ingredients 10

1 cup water
1 cup fine cracked wheat
1 cup minced fresh parsley leaves
1/2 cup minced fresh mint leaves
1/2 cup finely chopped yellow onion
3 tomatoes, diced
2 cucumbers, seeded and diced
3 tablespoons olive oil
3 tablespoons lemon juice, or to taste
1 teaspoons sea salt

Steps:

  • In a large mixing bowl, pour the water over the cracked wheat and cover, let stand about 20 minutes until wheat is tender and water is absorbed. Add the chopped herbs and vegetables and toss with the mix. Combine the oil, lemon juice, and salt in a separate bowl. Add to wheat mixture and mix well. Chill. Serve and enjoy.

MEDITERRANEAN TABBOULEH



Mediterranean Tabbouleh image

Fresh, filling and packed with flavor, this is a great make-ahead idea for a snack or mini meal you can enjoy all weekend! -Keith Dreitlein, Cranston, Rhode Island

Provided by Taste of Home

Categories     Lunch     Side Dishes

Time 45m

Yield 8 servings.

Number Of Ingredients 14

1 cup bulgur
2 cups boiling water
5 garlic cloves, unpeeled
5 tablespoons olive oil, divided
1/2 pound peeled and deveined cooked medium shrimp, chopped
3 medium tomatoes, seeded and chopped
1 medium cucumber, chopped
1 cup chopped sweet onion
2 green onions, thinly sliced
1/2 cup minced fresh parsley
2 tablespoons minced fresh cilantro
3 tablespoons lemon juice
1/2 teaspoon salt
1/4 teaspoon pepper

Steps:

  • Place bulgur in a large bowl. Stir in boiling water. Cover and let stand for 30 minutes or until most of the liquid is absorbed., Meanwhile, place garlic on a double thickness of heavy-duty foil. Drizzle with 1/2 teaspoon oil. Wrap foil around garlic. Bake at 425° for 15-20 minutes. Cool for 10-15 minutes., Drain bulgur well; transfer to a large serving bowl. Stir in the shrimp, tomatoes, cucumber, onion, green onions, parsley and cilantro. Squeeze softened garlic into a small bowl and mash. Whisk in the lemon juice, salt, pepper and remaining oil; drizzle over salad. Toss to coat. Chill until serving.

Nutrition Facts : Calories 195 calories, Fat 9g fat (1g saturated fat), Cholesterol 43mg cholesterol, Sodium 199mg sodium, Carbohydrate 20g carbohydrate (3g sugars, Fiber 5g fiber), Protein 9g protein. Diabetic Exchanges

MEDITERRANEAN TABBOULEH SALAD



Mediterranean Tabbouleh Salad image

Tabbouleh is a salad of herbs, vegetables, and bulgur wheat. It's easy to make, but does require a long chill time, so start early in the day to enjoy a hearty dinner full of vegetables. This is a vegetarian recipe, you can add chicken or other meat if you can't do dinner without it.

Provided by EmmyDuckie

Categories     Grains

Time 1h10m

Yield 4-6 serving(s)

Number Of Ingredients 13

1 bunch flat leaf parsley
1 large cucumber
1 -2 tablespoon olive oil
2 small zucchini, diced
1 red onion, diced
2 -3 garlic cloves, minced
1 3/4 cups vegetable broth
1 cup Bulgar wheat
2 -3 tablespoons red wine vinegar
2 large summer tomatoes
1/2 cup plain yogurt
1/4 cup black olive tapenade
1 small romaine lettuce hearts

Steps:

  • Chop parsley, seed and dice cucumber, Add to a large mixing bowl or salad bowl.
  • Heat olive oil a wok, or wide pan with high sides, over medium high heat. Add onions, garlic, and zucchini, cook until onions start to turn translucent.
  • Add broth to wok, bring to a boil, add bulgur, remove from heat and allow to stand, covered for 7-10 minutes, until liquid is absorbed. Drain any excess liquid, and add vinegar.
  • Allow wheat mixture to cool slightly, mix with cucumber and parsley. Salt and pepper to taste. Chill for at least one hour, or overnight.
  • Roughly chop tomatoes and stir into tabbouleh just before serving. Do not add tomatoes before chilling, as refrigeration makes tomatoes bland and mealy.
  • Mix plain yogurt and black olive tapenade together. You should have a nice salad dressing consistency. If your yogurt is very thick, you may need to add a little water or milk.
  • Tear romaine leaves into bite size, and divide onto plates. Drizzle with a little more oil and vinegar if desired. Place a generous scoop of tabbouleh on top of romaine, and top with yogurt/tapenade mixture.

Nutrition Facts : Calories 148, Fat 5.1, SaturatedFat 1.3, Cholesterol 4, Sodium 46.3, Carbohydrate 23.3, Fiber 5.6, Sugar 7.6, Protein 5.7

MEDITERRANEAN TABOULI



Mediterranean Tabouli image

Make and share this Mediterranean Tabouli recipe from Food.com.

Provided by Gay Gilmore

Categories     Lunch/Snacks

Time 2h

Yield 6-8 serving(s)

Number Of Ingredients 12

1 cup Bulgar wheat
1 1/2 cups boiling water
1 teaspoon salt
1/4 cup fresh lemon juice
1/2 cup olive oil
2 cloves garlic
pepper
4 scallions, finely minced
1 cup minced parsley, packed
10 -15 mint leaves, minced
2 medium tomatoes, diced or 4 roma tomatoes,diced
1 cucumber, seeded and minced

Steps:

  • Put the wheat into the water and soak for 30 minutes until reconstitued.
  • Mix with the salt, lemon juice, oil, garlic, pepper, and scallions.
  • Chill for 30 minutes.
  • Before serving, add the rest of the ingredients.
  • Mix and serve.

Nutrition Facts : Calories 209.8, Fat 18.3, SaturatedFat 2.5, Sodium 401.8, Carbohydrate 11.5, Fiber 2.8, Sugar 2.5, Protein 2.2

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