Tabbouleh
A fresh, vibrant Middle Eastern salad featuring parsley, tomatoes, and lemon, perfect for light lunches or as a side dish for grilled meats and vegetarian meals.
Ingredients
Instructions
- Place cracked wheat in a large bowl, add boiling water, and set aside to soak for 15 minutes.
- Place chopped parsley, onions, and tomatoes in a large bowl.
- Add salt and black pepper to the chopped vegetables.
- Mix all ingredients thoroughly.
- Drain the soaked cracked wheat, squeeze out excess water, and add to the vegetable mixture.
- Add lemon juice, olive oil, and mix all ingredients well.
- Serve chilled or at room temperature.
Tips & Substitutions
For a fresher taste, use freshly squeezed lemon juice instead of bottled. If you can't find fine bulgur, quinoa or couscous can be good gluten-free substitutes. Adjust the salt and pepper according to your taste and consider adding diced cucumber for extra crunch. Letting the tabbouleh sit for a few hours in the fridge can enhance the flavors, making it even more delicious.
Serving Suggestions
Tabbouleh is a refreshing side dish that pairs beautifully with grilled meats, particularly chicken or lamb, and goes well with Mediterranean recipes like Roasted Red And Green Peppers With Garlic And Balsamic Vinegar. Serve it as part of a mezze platter or alongside pita bread and hummus for a light lunch.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. The flavors will continue to meld as it sits. To reheat, gently warm it in a microwave, but be careful not to overcook as the fresh vegetables are best enjoyed cold or at room temperature.
Nutrition & Diet Analysis (per serving)
Each serving of Tabbouleh contains roughly 377 calories, with 10g protein, 63g carbohydrates, and 12g fat. It is an excellent source of dietary fiber (28% of the Daily Value), calcium (28% of the Daily Value), and vitamin C (26% of the Daily Value), and a good source of potassium. Note that it is relatively high in sodium, at 1896mg per serving (82% 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 or even a day in advance. This allows the flavors to meld beautifully. Just be sure to store it in the refrigerator and give it a quick stir before serving to redistribute the ingredients.
Is tabbouleh vegan?
Absolutely! Tabbouleh is a vegan dish, as it consists mainly of fresh vegetables, herbs, and grains. It's an excellent option for plant-based diets and can be enjoyed as a filling salad or side dish.
What can I add for extra protein?
To boost the protein content of your tabbouleh, consider adding chickpeas or quinoa. Both options blend well with the flavors and textures of the dish and can make it a more substantial meal.
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).