TABOULI SALAD RECIPE
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
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
BEST TABBOULEH
Learn how to make delicious, authentic tabbouleh at home! This tabbouleh (also spelled tabouli) is even better than your favorite Lebanese restaurant's. Recipe yields 6 servings (a little over 1 cup each).
Provided by Cookie and Kate
Categories Salad
Time 35m
Number Of Ingredients 10
Steps:
- Cook or soak the bulgur until tender according to package directions. Drain off any excess water, and set aside to cool.
- Meanwhile, combine the diced cucumber and tomato in a medium bowl with 1/2 teaspoon of the salt. Stir, and let the mixture rest for at least 10 minutes, or until you're ready to mix the salad.
- To prepare the parsley, cut off the thick stems. Then, finely chop the parsley and remaining stems-you can do this by hand, but it's much easier in a food processor with the standard "S" blade. Process 1 bunch at a time (it should yield about 1 cup chopped), transferring the chopped parsley to a large serving bowl before proceeding with the next.
- Add the cooled bulgur, chopped fresh mint (if using) and green onion to the bowl of parsley. Strain off and discard the cucumber and tomato juice that has accumulated in the bottom of the bowl (this ensures that your tabbouleh isn't too watery). Add the strained cucumber and tomato to the bowl.
- In a small measuring cup or bowl, whisk together the olive oil, 3 tablespoons lemon juice, garlic, and remaining 1/2 teaspoon salt. Pour it into the salad and stir to combine. Taste, and adjust if necessary-add another tablespoon of lemon juice for zing, or salt for more overall flavor.
- If you have the time, let the salad rest for 15 minutes before serving to let the flavors mingle. Otherwise, you can serve it immediately or chill it for later. Tabbouleh will keep well in the refrigerator, covered, for up to 4 days.
Nutrition Facts : Calories 172 calories, Sugar 1.8 g, Sodium 399.1 mg, Fat 13 g, SaturatedFat 1.9 g, TransFat 0 g, Carbohydrate 14 g, Fiber 3.3 g, Protein 3 g, Cholesterol 0 mg
TABBOULEH
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.
CLASSIC TABBOULEH SALAD
Steps:
- Gather the ingredients.
- Put the bulgur in a medium bowl and sprinkle it with 1/2 teaspoon of the salt. Add the boiling water, cover, and let sit for 20 minutes (or up to 60 minutes depending on the brand) until softened.
- While the bulgar sits, make the dressing. Pulse the garlic in a food processor until minced, then add the olive oil and lemon juice and whirl into a dressing-like consistency. Or, whirl the olive oil, lemon juice, and garlic in a blender .
- Add the mint leaves, the remaining 1/2 teaspoon salt, and the pepper. Blend until the mint leaves are well worked into the dressing and the dressing is more or less smooth. Taste and add more salt and pepper, if you like.
- Remove the parsley leaves from the stems; discard the stems or save them for another use. Roughly chop the leaves. Core, seed, and chop the tomatoes. Peel, seed, and chop the cucumber. Set aside.
- Check the bulgur: It should have absorbed all of the water, but there may be a bit in the bottom of the bowl. It should also be tender to the bite. If it's not, stir, cover, and let sit for 10 more minutes. If it's tender and there's water in the bowl, either drain the bulgur in a fine-mesh sieve or lift it out with a slotted spoon and into a separate bowl.
- Pour the dressing over the bulgur and toss to combine well. Add the parsley and toss to combine well. Add the tomatoes and cucumber and stir to mix.
- Serve immediately or cover and chill (up to overnight). Enjoy.
Nutrition Facts : Calories 119 kcal, Carbohydrate 9 g, Cholesterol 0 mg, Fiber 2 g, Protein 2 g, SaturatedFat 1 g, Sodium 273 mg, Sugar 3 g, Fat 9 g, ServingSize 6 to 8 servings, UnsaturatedFat 0 g
EASY TABBOULEH
This nourishing Middle Eastern salad comes together in a flash. Mix cooked bulgur with chopped tomatoes, parsley, mint, scallions, lemon juice, and olive oil, and serve at room temperature with pita wedges for a delicious lunch.
Provided by Martha Stewart
Categories Food & Cooking Ingredients Pasta and Grains
Yield Makes 4 1/2 cups
Number Of Ingredients 9
Steps:
- Soak bulgur in cold water 10 minutes. Drain in a sieve lined with damp cheesecloth; squeeze out all water. Transfer to a serving bowl; fluff with a fork.
- Stir in tomatoes with juice, parsley, and scallions. Add lemon juice, salt, and oil; season with pepper. Toss to coat. Just before serving, stir in mint.
Nutrition Facts : Calories 184 g, Fat 10 g, Fiber 6 g, Protein 4 g, Sodium 311 g
TABBOULEH III
Steps:
- Place cracked wheat in bowl and cover with 2 cups boiling water. Soak for 30 minutes; drain and squeeze out excess water.
- In a mixing bowl, combine the wheat, tomatoes, cucumbers, onions, garlic, parsley, mint, salt, lemon juice, and olive oil. Toss and refrigerate for at least 4 hours before serving. Toss again prior to serving.
Nutrition Facts : Calories 243.6 calories, Carbohydrate 19 g, Fat 18.5 g, Fiber 4.6 g, Protein 3.3 g, SaturatedFat 2.6 g, Sodium 593.5 mg, Sugar 1.9 g
TRAVEL TABBOULEH
Make tabbouleh -- a traditional Middle Eastern dish of bulghur wheat mixed with chopped tomatoes, parsley, mint, olive oil, and lemon juice -- for a healthy and delicious meal on the go. Also Try:Provencal Green Salad
Provided by Martha Stewart
Categories Pasta and Grains
Number Of Ingredients 10
Steps:
- Soak bulghur in cold water for 1 hour, 45 minutes. Drain in a sieve lined with damp cheesecloth; squeeze out all water. Transfer to a serving bowl; fluff with a fork.
- Stir in tomatoes with juice, cucumber, parsley, and scallions. Add lemon juice, salt, and oil; season with pepper. Toss to coat. Just before serving, stir in mint.
TOASTED-COUSCOUS TABBOULEH
In our version of tabbouleh, tender pearls of Israeli couscous replace bulghur wheat for a chewier texture. Fresh mint and parsley add vibrant flavor.
Provided by Martha Stewart
Categories Food & Cooking Salad Recipes
Number Of Ingredients 10
Steps:
- Place red onion in a small bowl, and cover with water. Let soak 30 minutes; transfer to paper towels, and drain.
- Lightly coat a medium saucepan with cooking spray, and place over medium heat. Add couscous; cook, stirring constantly, 1 minute. Add the water, and bring to a boil. Add 1 teaspoon salt; cook until all water has been absorbed and couscous is al dente, about 8 minutes. Remove from heat; let cool completely.
- In a large bowl, combine couscous, reserved red onion, parsley, mint, oil, and lemon juice; toss to combine. Season with remaining 1/2 teaspoon salt. Serve, garnished with lemon wedges.
Nutrition Facts : Calories 253 g, Fat 3 g, Fiber 4 g, Protein 8 g, Sodium 718 g
SAADA'S TABBOULEH
Provided by Rachel Shakerchi
Categories Salad Herb Onion Tomato Appetizer Side No-Cook Vegetarian Quick & Easy Lunch Mint Healthy Vegan Bon Appétit Sugar Conscious Pescatarian Dairy Free Peanut Free Tree Nut Free Soy Free No Sugar Added Kosher
Yield Serves 6
Number Of Ingredients 8
Steps:
- Place bulgur in large bowl. Pour enough warm water over to cover generously. Let stand until bulgur softens, about 15 minutes. Drain well, pressing out excess water. Return bulgur to same large bowl.
- Meanwhile, finely chop parsley, mint and green onions in processor. Add bulgur. Mix in tomatoes, then lemon juice, oil and cumin. Season generously with salt and pepper. (Can be made 3 hours ahead. Let stand at room temperature.)
TABBOULEH
This fresh and healthy salad uses mostly herbs with a little bulgur wheat
Provided by Good Food team
Categories Side dish
Time 30m
Number Of Ingredients 7
Steps:
- Rinse the bulgur wheat in a sieve until the water runs clear. Drain well, then transfer to a bowl. Pour over 200ml boiling water, cover with cling film and leave to soak for 30 mins or so while you prepare the rest of the ingredients.
- Keeping the parsley in a bunch, chop the leaves roughly. Don't worry about the inclusion of some of the stalks; this all adds to the flavour. Now do the same with the mint. Put the chopped herbs in a large bowl and add the tomato and spring onion.
- Thoroughly drain the bulgur, then add to herb mix, along with lemon juice and olive oil. Mix thoroughly, season and serve.
Nutrition Facts : Calories 269 calories, Fat 18 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 24 grams carbohydrates, Sugar 4 grams sugar, Fiber 2 grams fiber, Protein 5 grams protein, Sodium 0.05 milligram of sodium
TABBOULEH WITH RED AND GOLD TOMATOES
A topping of red and gold tomatoes makes for a beautiful version of this parsley-flecked whole-grain salad.
Provided by Martha Stewart
Categories Food & Cooking Salad Recipes
Number Of Ingredients 16
Steps:
- Place bulgur and water in a medium bowl, and stir. Cover, and let stand for 30 minutes. Drain, pressing lightly to remove excess water.
- Return bulgur to bowl. Stir in parsley, mint, scallions, onion, cucumber, lemon juice, and 3 tablespoons oil. Season with pepper and 3/4 teaspoon salt.
- Combine shallot, mustard, vinegar , and 1/2 teaspoon salt in a bowl. Pour in remaining 2/3 cup oil in a slow, steady stream, whisking until emulsified. Season with salt and pepper.
- Arrange lettuce on a large platter, and pile tabbouleh on top. Toss tomatoes with 1/4 cup dressing, and arrange on top of tabbouleh. Drizzle another 1/4 cup dressing over tomatoes, and season with pepper. Serve with remaining dressing on the side.
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