Tabooly (Suff-Soof)
Tabooly (Suff-Soof) is a refreshing Middle Eastern salad featuring finely chopped fresh herbs, tomatoes, and soaked wheat, dressed with lemon juice and olive oil. Its vibrant flavors and wholesome ingredients make it perfect for light meals, picnics, or as a side dish for warm weather gatherings.
Ingredients
Instructions
- Wash and soak the wheat for 10 minutes, then squeeze out excess water.
- Wash, peel, and finely chop the vegetables: parsley, mint, green onions, and tomatoes.
- Combine the soaked wheat with the chopped vegetables in a large bowl.
- Add lemon juice, oil, salt, and pepper, then mix well.
- Serve with lettuce, grape leaves, or cooked cabbage leaves.
Tips & Substitutions
For a more vibrant flavor, consider adding diced bell peppers or radishes to the mix. If you're short on fresh herbs, dried herbs can provide a quick alternative, but use them sparingly. To enhance the dish, try adding a pinch of cumin or a dash of cayenne pepper for a little heat. This Tabooly pairs beautifully with Brazilian Salad for a colorful meal.
Serving Suggestions
This refreshing Tabooly is perfect as a side dish or light main course. Serve it alongside lettuce, grape leaves, or cooked cabbage leaves for a delightful presentation. It also pairs well with grilled meats or fish, making it a versatile complement to many meals. For a complete meal, consider adding a protein such as grilled chicken or chickpeas.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to three days. To maintain the freshness of the herbs, it's best to keep the Tabooly separate from any dressing until ready to serve. If needed, you can rehydrate the mixture slightly with a bit of olive oil before serving again.
Nutrition & Diet Analysis (per serving)
Each serving of Tabooly (Suff-Soof) contains roughly 724 calories, with 5g protein, 46g carbohydrates, and 61g fat. It is an excellent source of iron (76% of the Daily Value), potassium (29% of the Daily Value), and vitamin C (27% of the Daily Value), and a good source of protein and calcium. Note that it is relatively high in sodium, at 1824mg per serving (79% 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 recipe ahead of time?
Yes, you can prepare Tabooly a few hours in advance. Just keep it covered in the refrigerator until you're ready to serve. However, to keep the herbs fresh, it's best to add the lemon juice and oil right before serving.
What type of wheat should I use?
Traditionally, bulgur wheat is used for Tabooly, but if you can’t find it, you can substitute with finely chopped cauliflower for a gluten-free option or use quinoa for a different texture.
Can I add other vegetables to this recipe?
Absolutely! Feel free to add diced cucumbers, bell peppers, or even shredded carrots for added crunch and flavor. Just ensure that the vegetables are chopped finely to maintain the dish's texture.
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).