Tabbouleh is a classic dish originating from the Middle East, known for its refreshing flavors and nutritious ingredients. It’s a staple at gatherings like potlucks and picnics, offering a burst of fresh flavors that complement a variety of dishes. This recipe emphasizes quality ingredients like bulgur wheat, fresh parsley, and ripe tomatoes, ensuring each bite is vibrant and satisfying.
Recipe Details
Preparation Time: 45 minutes
Cooking Time: 1 hour
Total Time: 1 hour 45 minutes
Servings: Varies (depending on portion size)
Ingredients
- 1 cup bulgur wheat
- 2 cups boiling water
- 2 cups finely chopped parsley
- 1/2 cup chopped spring onion
- 1/4 cup chopped mint (optional)
- 1/4 cup olive oil
- 2 tablespoons lime juice
- Salt, to taste
- Black pepper, to taste
- 4 firm ripe tomatoes, diced
Nutritional Information (per serving)
- Calories: 132.3
- Fat: 9.4g
- Saturated Fat: 1.3g
- Cholesterol: 0mg
- Sodium: 21.1mg
- Carbohydrates: 11.5g
- Fiber: 3.5g
- Sugars: 2.6g
- Protein: 2.5g
Dietary Tags
- Vegan
- Low Cholesterol
- Healthy
- Kid Friendly
- Weeknight
- Inexpensive
Cooking Instructions
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Prepare Bulgur: Place bulgur wheat in a bowl and pour boiling water over it. Let it stand until fully absorbed, about 30 minutes. Fluff with a fork.
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Prepare Ingredients: While the bulgur is soaking, chop the parsley finely and dice the tomatoes. If using mint, chop it as well.
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Mixing: In a large mixing bowl, combine the soaked bulgur, chopped parsley, spring onion, mint (if using), olive oil, lime juice, salt, and black pepper. Adjust seasoning according to taste preferences.
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Chill: Cover the tabbouleh and refrigerate for at least 1 hour to allow the flavors to meld together.
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Serve: Before serving, give the tabbouleh a final toss. Optionally, line a salad bowl with crisp lettuce leaves for a decorative presentation.
Tips for Making Tabbouleh
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Ingredient Quality: Use the best quality tomatoes and olive oil you can find to enhance the flavors of the dish.
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Customization: Tabbouleh is versatile; adjust the amounts of ingredients according to your taste. Some prefer more parsley, while others may prefer less mint.
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Make Ahead: Tabbouleh tastes even better when made a few hours in advance or overnight, allowing the flavors to develop fully.
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Serving Suggestions: Serve tabbouleh as a side dish with grilled meats, as part of a mezze platter, or even as a light main course.
Flavor Profile
Tabbouleh offers a refreshing balance of flavors with the bright acidity of lime juice, the freshness of parsley, and the sweetness of ripe tomatoes. The olive oil adds a silky richness that ties everything together. This dish is not only delicious but also nutritious, making it a perfect choice for health-conscious eaters and those looking to explore Middle Eastern cuisine.
Enjoy making and sharing this versatile tabbouleh recipe, perfect for any occasion where fresh and vibrant flavors are appreciated!