Tabboula
A refreshing Middle Eastern tabbouleh featuring cracked wheat, fresh herbs, lemon, and vegetables, perfect for light lunches or as a vibrant side dish for gatherings.
Ingredients
Instructions
- In a large earthenware casserole with a lid, put the cracked wheat and salt.
- Cover the boiling water and put the lid on while you prepare the other ingredients; leave covered for 45 minutes.
- Drain off excess water and toss wheat with chopped tomatoes, minced parsley, minced mint, chopped scallions, lemon juice, and olive oil.
- Leave it to marinate for an hour before serving.
Tips & Substitutions
For a lighter version, consider substituting half of the cracked wheat with quinoa or couscous. You can also add diced cucumbers for extra crunch. If you're looking to enhance the flavors, let the salad sit in the refrigerator for a few hours or overnight. Adjust the seasoning according to your taste, adding more salt or lemon juice as desired.
Serving Suggestions
Serve tabbouleh chilled as a refreshing side dish to grilled meats or as part of a mezze platter with hummus and pita bread. It pairs beautifully with grilled chicken or fish. For a complete meal, consider serving it alongside a Mediterranean recipes like Green Beans Greek Style or Avocado, Tomato And Onion Salad for a vibrant, nutritious feast.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. The flavors will continue to meld, which may enhance the taste. To refresh the salad before serving, add a splash of lemon juice or olive oil and give it a gentle toss. Avoid freezing, as the texture of the vegetables may suffer.
Nutrition & Diet Analysis (per serving)
Each serving of Tabboula contains roughly 292 calories, with 12g protein, 29g carbohydrates, and 17g fat. It is an excellent source of vitamin C (141% of the Daily Value), iron (100% of the Daily Value), and potassium (53% of the Daily Value), and a good source of vitamin A and calcium. Note that it is relatively high in sodium, at 1972mg per serving (86% 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 day in advance. In fact, allowing it to sit in the fridge enhances the flavors as the ingredients meld together. Just be sure to add the tomatoes just before serving to maintain their freshness and texture.
Is tabbouleh gluten-free?
Traditional tabbouleh is not gluten-free due to the use of cracked wheat, also known as bulgur. However, you can easily make a gluten-free version by substituting the cracked wheat with quinoa, which also adds a delightful texture and nutty flavor.
What can I substitute for parsley in tabbouleh?
If you're not a fan of parsley or don't have it on hand, you can substitute it with finely chopped kale or arugula for a different flavor profile. Mint is essential for authentic tabbouleh, but you can also try fresh basil for an interesting twist.
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).