Tabbouleh(A Middle Eastern Salad)
A vibrant Middle Eastern salad featuring fresh herbs, tomatoes, cucumbers, and a lemon-olive oil dressing, perfect for light meals, gatherings, or as a healthy side dish.
Ingredients
Instructions
- Rinse burghul well, drain, and place in a large bowl.
- Add all chopped vegetables and mix well.
- Add olive oil, lemon juice, salt, and pepper.
- Allow the mixture to sit for about 1 hour to let the flavors meld and the wheat absorb the juices.
- Serve on fresh green lettuce with pita bread.
Tips & Substitutions
For the best flavor, allow your tabbouleh to rest for an hour before serving. Fresh herbs are key; if you can't find fresh mint, use 2 tablespoons of dried mint instead. You can also substitute quinoa for burghul for a gluten-free option. To add a twist, consider incorporating diced bell peppers or a splash of pomegranate juice for a touch of sweetness.
Serving Suggestions
Serve tabbouleh on a bed of fresh green lettuce for a vibrant presentation. It pairs wonderfully with pita bread, making it a great addition to a mezze platter alongside hummus or baba ganoush. For a heartier meal, consider serving it with grilled chicken or fish, or alongside a Mediterranean recipes dish.
Storage & Reheating
Store any leftover tabbouleh in an airtight container in the refrigerator for up to 3 days. The flavors will continue to meld, but the herbs may lose some crispness. If you find it dry upon serving, simply add a little more olive oil or lemon juice to revitalize it.
Nutrition & Diet Analysis (per serving)
Each serving of Tabbouleh(A Middle Eastern Salad) contains roughly 174 calories, with 12g protein, 26g carbohydrates, and 6g fat. It is an excellent source of iron (105% of the Daily Value), vitamin C (103% of the Daily Value), and potassium (51% of the Daily Value), and a good source of calcium. Note that it is relatively high in sodium, at 1899mg per serving (83% 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, but it's best enjoyed fresh. If making ahead, store in the refrigerator and add fresh herbs just before serving to maintain their vibrant flavor and color.
What can I substitute for burghul?
If you need a gluten-free option, quinoa is an excellent substitute for burghul in tabbouleh. It provides a similar texture and absorbs the flavors well. Just rinse and cook it according to package instructions before mixing it with the vegetables.
What are some variations of tabbouleh?
You can customize tabbouleh by adding ingredients like diced bell peppers, grated carrots, or even fruits like pomegranate seeds for a unique twist. For a heartier salad, consider adding chickpeas or lentils, making it a more filling dish.
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).