Anne’s Tabouli

Anne’s Tabouli 🥗

Tabouli, also spelled as “tabbouleh” or “tabbouli,” is a delicious and refreshing Middle Eastern salad known for its vibrant flavors and healthy ingredients. 😋

History: Tabouli has a rich history that dates back centuries and originates from the Levant region, which includes modern-day Lebanon, Syria, Palestine, and Jordan. It’s considered a staple in Middle Eastern cuisine and has gained popularity worldwide due to its fresh and nutritious components.

Components:
Tabouli is primarily composed of the following key ingredients:

1. Bulgur Wheat: This is the base of the salad, providing a nutty and chewy texture.
2. Fresh Herbs: Parsley is the star herb, typically flat-leaf (Italian) parsley, but you can also use curly parsley. Mint is another essential herb.
3. Tomatoes: Ripe and juicy tomatoes add a burst of color and freshness.
4. Onions: Red onions are commonly used for their mild, sweet flavor.
5. Olive Oil: High-quality extra virgin olive oil is essential for flavor and moisture.
6. Lemon Juice: Freshly squeezed lemon juice provides acidity and brightness.
7. Salt: To enhance the flavors.
8. Black Pepper: For a bit of spice (optional).

Steps to Prepare Anne’s Tabouli:

1. Prepare the Bulgur Wheat: Start by rinsing 1 cup of bulgur wheat under cold water. Then, place it in a bowl and cover it with boiling water. Let it sit for about 20-30 minutes until it becomes tender. Drain any excess water and fluff with a fork.

2. Chop the Fresh Herbs: Finely chop a generous bunch of fresh parsley and mint leaves. You can adjust the ratio of parsley to mint based on your preference. Typically, a 2:1 ratio of parsley to mint works well.

3. Dice the Tomatoes: Take 3-4 ripe tomatoes and dice them into small pieces. Remove the seeds to prevent excess moisture.

4. Slice the Onions: Thinly slice half a red onion. You can soak the sliced onions in cold water for a few minutes to reduce their sharpness if desired.

5. Combine Ingredients: In a large bowl, combine the cooked and fluffed bulgur wheat, chopped herbs, diced tomatoes, and sliced onions.

6. Dress the Salad: Drizzle extra virgin olive oil and freshly squeezed lemon juice over the mixture. Season with salt and black pepper to taste.

7. Mix Well: Gently toss all the ingredients together until well combined. Be careful not to crush the herbs.

8. Chill and Serve: Allow the tabouli to chill in the refrigerator for at least 30 minutes before serving. This allows the flavors to meld together.

Preparation Time: Tabouli is relatively quick to prepare, taking approximately 45 minutes, including the time to soak the bulgur wheat and chill the salad.

Now you’re ready to enjoy Anne’s Tabouli—a delightful and nutritious dish that’s perfect as a side dish, appetizer, or a light, refreshing main course. 🍽️ Serve it with pita bread or as a side to grilled meats for a complete Middle Eastern feast! 😄👍

Certainly! Here are the nutrition facts and some health information for Anne’s Tabouli:

Nutrition Facts (per serving, approximate):

• Calories: 150-200 kcal
• Total Fat: 7-10 grams
  • Saturated Fat: 1-2 grams
• Carbohydrates: 20-30 grams
• Dietary Fiber: 5-7 grams
• Sugars: 2-3 grams
• Protein: 4-6 grams
• Vitamin A: 20-30% of the Daily Value (DV)
• Vitamin C: 40-60% of the DV
• Iron: 10-15% of the DV
• Calcium: 4-6% of the DV

Health Information:

1. Low in Calories: Anne’s Tabouli is a low-calorie dish, making it a great choice for those looking to manage their weight.

2. High in Fiber: The bulgur wheat and fresh herbs in tabouli provide a significant amount of dietary fiber. Fiber promotes digestive health and can help you feel full and satisfied.

3. Rich in Vitamins: Tabouli is a good source of vitamins A and C, which are essential for maintaining healthy skin, eyes, and the immune system.

4. Iron Content: While it’s not extremely high in iron, tabouli does contain a moderate amount of this essential mineral, which is crucial for oxygen transport in the body.

5. Healthy Fats: The olive oil used in tabouli is a source of heart-healthy monounsaturated fats. These fats can have a positive impact on cholesterol levels and overall cardiovascular health.

6. Low in Added Sugar: Tabouli is naturally low in added sugars, which is beneficial for those watching their sugar intake.

7. Gluten-Free Option: If you have celiac disease or gluten sensitivity, you can use gluten-free bulgur or quinoa as a substitute for traditional bulgur wheat to make the dish gluten-free.

8. Hydration: Tomatoes and cucumbers in tabouli are high in water content, contributing to hydration, especially in hot weather.

9. Antioxidants: The fresh herbs and tomatoes provide antioxidants that can help protect cells from damage caused by free radicals.

10. Low Sodium: Tabouli is naturally low in sodium. However, you can control the salt content by adjusting the amount of salt added during preparation.

Remember that the actual nutritional content may vary based on the specific ingredients used and portion sizes. As part of a balanced diet, Anne’s Tabouli can be a nutritious and delicious addition to your meals. Enjoy its fresh flavors and health benefits! 🥗😊