Tabooleh
A vibrant Middle Eastern salad featuring fresh herbs, tomatoes, chickpeas, and a lemon-olive oil dressing, perfect for light meals or gatherings with bold, refreshing flavors.
Ingredients
Instructions
- Soak cracked wheat in warm water for 30 minutes.
- Drain the wheat and add the remaining ingredients: diced green onions, parsley, tomatoes, drained chickpeas, lemon juice, olive oil, crushed garlic, dried or fresh mint, salt, and pepper.
- Let the mixture stand for 1 hour before serving.
Tips & Substitutions
For a variation, consider adding diced cucumber or bell peppers for extra crunch. If you can't find cracked wheat, quinoa or bulgur could serve as suitable substitutes. To reduce the acidity, balance the lemon juice with a bit of honey. This Tabooleh pairs exceptionally well with Mediterranean recipes, enhancing your meal's freshness.
Serving Suggestions
Serve Tabooleh chilled or at room temperature as a refreshing side dish or a light main course. It pairs beautifully with Vegetable Kebabs or can be enjoyed alongside grilled meats. For an added twist, serve it with a dollop of yogurt or as a filling in pita bread, making it a versatile dish for any occasion.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. Allow the salad to sit at room temperature for about 15 minutes before serving again, as this will help revive the flavors. Avoid freezing, as the texture of the vegetables may become mushy.
Nutrition & Diet Analysis (per serving)
Each serving of Tabooleh contains roughly 293 calories, with 13g protein, 49g carbohydrates, and 7g fat. It is an excellent source of iron (79% of the Daily Value), vitamin C (46% of the Daily Value), and dietary fiber (37% of the Daily Value). Note that it is relatively high in sodium, at 829mg per serving (36% 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
How do I adjust the flavors to my preference?
Feel free to adjust the lemon juice and olive oil to suit your taste. If you prefer a more herbaceous flavor, increase the amount of parsley or mint. Similarly, adding a pinch of cayenne can give it a slight kick. Taste as you go to find your perfect balance.
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).