Lebanese Salad(Tabbouleh)
Lebanese Salad, or Tabbouleh, is a vibrant, fresh herb and vegetable salad with bright lemon and olive oil flavors, perfect for light meals or as a side dish for gatherings.
Ingredients
Instructions
- Rinse the fine cracked wheat (bulghur) and soak it in water for about 15 minutes, then drain well.
- Chop the parsley finely, including stems, and set aside.
- Dice the tomatoes into small pieces.
- Slice the scallions or onions thinly.
- Chop the green mint leaves finely.
- In a large mixing bowl, combine the soaked bulghur, parsley, tomatoes, scallions, and mint.
- Add lemon juice and olive oil, and toss everything together until well combined.
- Adjust seasoning with salt and pepper if desired, and serve chilled or at room temperature.
Tips & Substitutions
To enhance the flavor of your Tabbouleh, consider using freshly squeezed lemon juice instead of bottled. If you can't find bulghur, quinoa or couscous can be excellent substitutes. For a more vibrant color, add diced bell peppers or grated carrots. Always taste and adjust the seasoning as needed, as fresh vegetables can vary in flavor intensity.
Serving Suggestions
Tabbouleh is best served chilled or at room temperature. It pairs beautifully with Hummus(Garbanzo Bean Dip), Pita Chips, or grilled meats for a refreshing meal. You can also serve it alongside other Mediterranean recipes for a complete spread. Consider adding some feta cheese for a rich, salty contrast.
Storage & Reheating
Store leftover Tabbouleh in an airtight container in the refrigerator for up to 3 days. The flavors will meld together as it sits, making it even tastier. Avoid freezing, as the texture of the vegetables will suffer. Enjoy it cold or at room temperature; if needed, refresh with a drizzle of olive oil before serving.
Nutrition & Diet Analysis (per serving)
Each serving of Lebanese Salad(Tabbouleh) contains roughly 273 calories, with 8g protein, 27g carbohydrates, and 17g fat. It is an excellent source of vitamin C (50% of the Daily Value), iron (48% of the Daily Value), and dietary fiber (26% of the Daily Value), and a good source of protein. It also contributes 7g of dietary fiber toward your daily target.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make Tabbouleh ahead of time?
Yes, Tabbouleh can be made a few hours in advance or even the day before. Just be sure to store it in the refrigerator. The flavors will develop further as it sits. However, if you add tomatoes, consider waiting until just before serving to add them to avoid excess moisture.
Is Tabbouleh gluten-free?
Traditional Tabbouleh contains bulghur, which is not gluten-free. However, you can easily make a gluten-free version by substituting bulghur with quinoa or finely chopped cauliflower. This allows you to enjoy the same fresh flavors without the gluten.
What can I add for more protein?
To increase the protein content of your Tabbouleh, consider adding chickpeas, which pair well with the flavors of the salad. You can also serve it alongside grilled chicken or fish for a balanced meal, making it a great option for a light lunch or dinner.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).