Tabbouleh(Middle Eastern Salad)
A vibrant Middle Eastern salad combining fresh herbs, tomatoes, and cucumbers with lemon and olive oil, perfect for light meals, picnics, or as a refreshing appetizer.
Ingredients
- 1/2 cup fine burghul (cracked wheat) ⓘ
- 2 large tomatoes, diced fine ⓘ
- 1 bunch green onions, chopped fine ⓘ
- 4 bunches parsley, chopped fine ⓘ
- 1/2 bunch mint, chopped fine or 2 Tbsp dried mint ⓘ
- 1 large cucumber, peeled and chopped fine
- 1/2 cup olive oil ⓘ
- Juice of 3 lemons ⓘ
- 1/2 teaspoon pepper ⓘ
- 1 tablespoon salt ⓘ
Instructions
- Wash the burghul and drain it.
- Place the drained burghul in a large bowl.
- Squeeze out excess moisture from the burghul by cupping your hands and squeezing.
- Add all the finely chopped vegetables: tomatoes, green onions, parsley, mint, and cucumber, and mix well.
- Add olive oil, lemon juice, salt, and pepper to the mixture and stir thoroughly.
- Allow the burghul to soak and absorb the juices for about 1 hour.
- Serve the salad over fresh green lettuce leaves or with other greens.
- Enjoy as a refreshing appetizer, picnic salad, or side dish.
Tips & Substitutions
To enhance the flavor of your tabbouleh, consider soaking the burghul in hot water instead of cold for a quicker absorption. If fresh mint is unavailable, dried mint can be used, but reduce the amount to avoid overpowering the dish. For a twist, try adding diced bell peppers or replacing some parsley with arugula to create a unique flavor profile. This salad pairs wonderfully with Mediterranean recipes.
Serving Suggestions
Serve tabbouleh on a bed of fresh greens, such as romaine or arugula, to create a vibrant presentation. It makes an excellent appetizer or side dish alongside grilled meats, falafel, or as part of a mezze platter. For a refreshing drink, pair it with Simple Sangria to balance the flavors of the meal.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. The tabbouleh may become soggy as it sits, so it’s best to eat it fresh. If you want to refresh it, simply stir in a little extra olive oil and lemon juice before serving. Avoid freezing, as the texture of the vegetables will suffer.
Nutrition & Diet Analysis (per serving)
Each serving of Tabbouleh(Middle Eastern Salad) contains roughly 159 calories, with 13g protein, 28g carbohydrates, and 3g fat. It is an excellent source of vitamin C (126% of the Daily Value), iron (106% of the Daily Value), and potassium (52% of the Daily Value), and a good source of calcium. Note that it is relatively high in sodium, at 1905mg 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, you can prepare tabbouleh a few hours ahead of serving. However, for the best texture and flavor, it's recommended to add the dressing just before serving. This prevents the vegetables from becoming too soft and watery.
Is tabbouleh gluten-free?
Traditional tabbouleh contains burghul, which is made from wheat and therefore not gluten-free. For a gluten-free version, you can substitute with quinoa or cauliflower rice, which will maintain a similar texture and absorb the flavors well.
How can I make tabbouleh spicier?
If you enjoy a bit of heat, consider adding diced jalapeños or a pinch of red pepper flakes to your tabbouleh. Another option is to mix in some harissa paste, which will bring a lovely depth of flavor along with the spice.
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).