Almond Tabbouli Salad

🥗 Almond Tabbouli Salad 🥗

Almond Tabbouli Salad is a delicious and nutritious dish that combines the flavors of traditional tabbouleh with the added crunch and nuttiness of almonds. It’s a perfect blend of fresh ingredients and Middle Eastern flavors.

📜 History:
Tabbouleh itself is a traditional Levantine salad that originated in the Eastern Mediterranean region, particularly in Lebanon. It has a history dating back centuries and was originally made with ingredients like bulgur, parsley, mint, tomatoes, and olive oil. Almonds, which are commonly associated with Middle Eastern cuisine, are a modern twist added to enhance the salad’s texture and flavor.

🧺 Components:
The key components of Almond Tabbouli Salad include:

1. Bulgur Wheat: Bulgur wheat is the traditional base of tabbouleh. It’s a whole grain that is parboiled and cracked, making it quick to prepare.

2. Fresh Herbs: Parsley and mint are the primary herbs used in tabbouleh. They add a refreshing and aromatic quality to the salad.

3. Tomatoes: Fresh, ripe tomatoes add a juicy and slightly sweet element to the salad.

4. Almonds: Almonds provide a delightful crunch and nutty flavor. They are often toasted before adding to the salad.

5. Onions: Red onions or green onions are commonly used to add a mild onion flavor.

6. Olive Oil: High-quality olive oil is essential for flavor and to bind the ingredients together.

7. Lemon Juice: Lemon juice provides a tangy and citrusy kick.

8. Spices: Salt and pepper are used to season the salad to taste.

👩‍🍳 Preparation:
Here are the steps to prepare Almond Tabbouli Salad:

1. Prepare the Bulgur: Rinse 1 cup of bulgur wheat under cold water. Place it in a bowl and cover it with 1.5 cups of boiling water. Let it sit for about 20 minutes or until the water is absorbed and the bulgur is tender.

2. Chop Ingredients: While the bulgur is soaking, chop the fresh herbs (1-2 cups of parsley and a handful of fresh mint), tomatoes, and onions finely. You can also toast the almonds (1/2 cup) lightly in a dry skillet for extra flavor and crunch.

3. Combine Ingredients: In a large bowl, combine the soaked bulgur, chopped herbs, tomatoes, onions, and toasted almonds.

4. Dress the Salad: Drizzle the salad with 1/4 cup of olive oil and the juice of 2-3 lemons. Season with salt and pepper to taste.

5. Mix Thoroughly: Gently toss all the ingredients together until everything is well combined and coated with the dressing.

6. Chill and Serve: Let the salad chill in the refrigerator for at least 30 minutes to allow the flavors to meld. Before serving, give it a final toss and adjust the seasoning if needed.

⏰ Preparation Time:
The total time needed to prepare Almond Tabbouli Salad is approximately 30-40 minutes, including the soaking time for the bulgur and the chilling time in the refrigerator. It’s a relatively quick and easy dish to make, perfect for a refreshing and healthy meal.

Enjoy your Almond Tabbouli Salad! 🥗😋🍋🌿

Certainly, here’s some nutrition and health information for Almond Tabbouli Salad:

Nutrition Facts (per serving, approximately 1 cup):

• Calories: 200-250 kcal
• Total Fat: 10-15 grams
  • Saturated Fat: 1-2 grams
• Carbohydrates: 25-30 grams
  • Dietary Fiber: 6-8 grams
  • Sugars: 2-3 grams
• Protein: 6-8 grams

Health Information:

1. Low in Calories: Almond Tabbouli Salad is relatively low in calories, making it a suitable choice for those looking to maintain or lose weight.

2. Rich in Fiber: This salad is a great source of dietary fiber, primarily from the bulgur wheat and fresh herbs. Fiber aids in digestion and can help you feel full and satisfied.

3. Healthy Fats: The almonds and olive oil provide healthy monounsaturated fats, which are beneficial for heart health and can help lower bad cholesterol levels.

4. Abundant in Vitamins: The fresh herbs and vegetables, especially parsley and mint, are rich in vitamins such as vitamin C, vitamin K, and vitamin A.

5. Minerals: Bulgur wheat is a good source of minerals like manganese, magnesium, and phosphorus.

6. Antioxidants: The salad contains antioxidants from various ingredients, including tomatoes and fresh herbs. These compounds can help protect your cells from damage caused by free radicals.

7. Hydration: The high water content in tomatoes helps keep you hydrated, especially during hot weather.

8. Low Sugar: Almond Tabbouli Salad is naturally low in sugars, making it suitable for those watching their sugar intake.

9. Gluten-Free Option: If you have a gluten sensitivity or allergy, you can use gluten-free alternatives like quinoa instead of bulgur wheat.

10. Versatility: You can customize the salad to suit your dietary preferences, such as adding more or fewer almonds, adjusting the olive oil and lemon juice quantities, or adding extra veggies for more nutrients.

Overall, Almond Tabbouli Salad is a nutritious and flavorful dish that can be a great addition to a balanced diet. It’s particularly praised for its fresh and wholesome ingredients, making it a popular choice for those seeking a healthy and tasty meal option.