Taboli Wheat Salad(Lebanese)
Taboli Wheat Salad is a refreshing Lebanese dish bursting with fresh herbs, lemon, and olive oil. Its vibrant flavors make it perfect for summer gatherings or light lunches, offering a healthy, vegetarian option packed with crunch and zest that appeals to those craving bright, Mediterranean tastes.
Ingredients
Instructions
- Chop parsley and green onions; add chopped tomato.
- Wash cracked wheat and soak in water for approximately 10 minutes.
- Drain the soaked cracked wheat.
- Add the drained wheat to the chopped herbs, onions, tomato, lemon juice, olive oil, and salt.
- Toss everything together and serve.
Tips & Substitutions
For a more robust flavor, consider adding diced cucumber or bell peppers to the salad. If you can't find cracked wheat, bulgur wheat is a great substitute. Fresh herbs are key; don't skimp on the mint and parsley! Make sure to soak the cracked wheat long enough for it to soften, but not so long that it becomes mushy.
Serving Suggestions
This Taboli Wheat Salad is perfect as a light lunch or a side dish at dinner. It pairs beautifully with grilled meats or fish, making it a great addition to a Mediterranean meal. Serve it chilled and consider adding a side of New Potatoes And Garlic Baked In Foil for a delightful combination.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to three days. The flavors will continue to meld, enhancing the salad's taste. If you find the salad is a bit dry after storage, add a splash of olive oil or lemon juice when serving again to refresh it.
Nutrition & Diet Analysis (per serving)
Each serving of Taboli Wheat Salad(Lebanese) contains roughly 597 calories, with 11g protein, 29g carbohydrates, and 53g fat. It is an excellent source of vitamin C (85% of the Daily Value), iron (84% of the Daily Value), and dietary fiber (41% of the Daily Value). Note that it is relatively high in sodium, at 693mg per serving (30% 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 this salad in advance?
Yes, you can prepare the Taboli Wheat Salad a few hours ahead of time. Just keep it covered in the refrigerator. However, it's best to add the lemon juice and olive oil just before serving to maintain the freshness and prevent the salad from becoming soggy.
What can I use instead of cracked wheat?
If you don't have cracked wheat, bulgur wheat is an excellent alternative as it has a similar texture and flavor. Quinoa could also work for a gluten-free option, but the taste and texture will differ slightly from traditional Taboli.
How can I adjust the flavors of the salad?
Feel free to adjust the amount of lemon juice and olive oil to suit your taste. If you prefer a tangier flavor, add more lemon. You can also experiment with additional spices like cumin or paprika for a different flavor profile.
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).