Tabooley(Lebanese Wheat Salad)
A refreshing Lebanese wheat salad combining cracked wheat, fresh herbs, tomatoes, and a tangy lemon dressing, perfect for light lunches or as a side dish for gatherings.
Ingredients
Instructions
- Soak the cracked wheat in water for 15 minutes; drain and dry.
- Dice the green onions and tomatoes.
- Cut the parsley into small pieces with kitchen shears.
- Mix the soaked wheat, diced onions, tomatoes, and parsley thoroughly.
- Add lemon juice, salad oil, salt, and pepper; mix well.
- Serve on lettuce leaves and garnish with sprigs of fresh mint and black olives.
Tips & Substitutions
When preparing Tabooley, ensure your cracked wheat is finely ground for the best texture. If you want a gluten-free option, substitute the cracked wheat with quinoa. Fresh herbs are key; use flat-leaf parsley for a brighter flavor. For added depth, consider incorporating diced cucumbers or bell peppers, similar to Mediterranean recipes. Adjust lemon juice and oil to your taste for a personalized dressing.
Serving Suggestions
Tabooley is best served chilled on a bed of crisp lettuce leaves. It pairs wonderfully with grilled meats, making it a great side for dishes like Greek Hot Potato Salad or alongside a fresh pita. For a complete meal, consider serving it with hummus and olives or as part of a mezze platter featuring a variety of dips and salads.
Storage & Reheating
Store leftover Tabooley in an airtight container in the refrigerator for up to three days. The flavors will meld and improve over time. To maintain freshness, avoid mixing in the dressing until serving. If needed, gently rehydrate the salad with a splash of lemon juice and olive oil before serving to restore its original flavor.
Nutrition & Diet Analysis (per serving)
Each serving of Tabooley(Lebanese Wheat Salad) contains roughly 813 calories, with 11g protein, 37g carbohydrates, and 73g fat. It is an excellent source of iron (71% of the Daily Value), vitamin C (52% of the Daily Value), and dietary fiber (35% of the Daily Value). Note that it is relatively high in sodium, at 1308mg per serving (57% 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 prepare Tabooley ahead of time?
Yes, Tabooley can be made a day in advance. Just keep the dressing separate until you're ready to serve to ensure the salad remains fresh and crisp. This allows the flavors to develop nicely, making it even tastier when served.
What can I substitute for parsley if I don’t have any?
If parsley is unavailable, you can use finely chopped mint or cilantro for a different flavor profile. Both herbs will provide a fresh taste, but mint will give a more traditional Lebanese twist to the dish.
Is Tabooley suitable for meal prep?
Absolutely! Tabooley is perfect for meal prep as it stores well and can be eaten cold or at room temperature. Portion it out in containers for easy lunches or snacks throughout the week, making it a healthy and convenient choice.
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).