Parsley And Wheat Salad (Middle Eastern)(Tabooleh)
A vibrant Middle Eastern salad featuring fresh parsley, tomatoes, scallions, and lemony wheat, perfect for light lunches or as a flavorful side dish with bread.
Ingredients
Instructions
- Combine parsley, tomatoes, scallions, salt, allspice, olive oil, lemon juice, and soaked wheat in a deep bowl.
- Toss everything together thoroughly.
- Serve with crisp romaine lettuce leaves or tender grape leaves.
- Optional: Add chopped cucumber or garden vegetables for extra flavor.
- Enjoy with Syrian bread or make a pita sandwich.
Tips & Substitutions
For a more vibrant tabbouleh, use fresh, high-quality parsley and ensure it's finely chopped. If you want to reduce the amount of wheat, consider using quinoa or bulgur as a substitute. Adjust the lemon juice to your taste for a zesty kick, and feel free to add herbs like mint for added freshness. If you're short on time, pre-cooked grains work well too.
Serving Suggestions
Serve tabbouleh chilled or at room temperature, alongside crisp romaine lettuce leaves for a refreshing crunch. It pairs beautifully with Syrian bread or can be used as a filling for pita sandwiches. For a complete meal, consider serving it with grilled meats or as part of a mezze platter featuring hummus and stuffed grape leaves.
Storage & Reheating
Store leftover tabbouleh in an airtight container in the refrigerator for up to 2 days. The flavors will meld, making it even more delicious. To refresh the salad before serving, add a drizzle of olive oil and a squeeze of fresh lemon juice. Avoid freezing as the texture will change.
Nutrition & Diet Analysis (per serving)
Each serving of Parsley And Wheat Salad (Middle Eastern)(Tabooleh) contains roughly 138 calories, with 5g protein, 31g carbohydrates, and 3g fat. It is an excellent source of vitamin C (55% of the Daily Value), iron (33% of the Daily Value), and dietary fiber (28% of the Daily Value), and a good source of potassium and calcium. Note that it is relatively high in sodium, at 1813mg per serving (79% of the Daily Value).
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. Just keep it refrigerated and allow the flavors to develop. However, it’s best to add the tomatoes and any additional vegetables right before serving to retain their freshness and crunch.
What can I use instead of parsley?
If you don't have parsley, consider using fresh cilantro or a mix of herbs like mint and basil for a unique flavor. While it won’t be traditional tabbouleh, it will still create a refreshing salad.
Is tabbouleh gluten-free?
Traditional tabbouleh contains wheat, making it not gluten-free. However, you can substitute the wheat with quinoa or other gluten-free grains to create a similar salad that fits a gluten-free diet.
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).