Tabouli (Lebanese Salad)
A refreshing Lebanese salad featuring cracked wheat, fresh vegetables, herbs, lemon juice, and olive oil, perfect for light meals or gatherings with vibrant, tangy flavors.
Ingredients
Instructions
- Place wheat in a bowl; cover with warm water and set aside until cool.
- Squeeze moisture out of wheat with hands.
- Toss the wheat with chopped tomatoes, cucumbers, onion or green onions, parsley, and mint flakes.
- Add salt, lemon juice, and olive oil; mix well.
- Refrigerate for at least 4 hours before serving.
Tips & Substitutions
To enhance the flavor of your Tabouli, allow it to sit for a few hours or overnight in the fridge before serving. If you can't find fresh mint, you can use dried mint flakes, but fresh herbs are always better. Adjust the amount of lemon juice based on your taste preference; adding more can brighten the dish. For a twist, consider adding finely diced bell peppers or olives.
Serving Suggestions
Serve Tabouli chilled as a refreshing side dish at barbecues or picnics. It pairs beautifully with grilled meats or as part of a mezze platter alongside hummus and pita bread. For a complete meal, consider serving it with Mediterranean recipes like Lentil Barley Soup or a Summer Vegetable Salad With Basil Marinade.
Storage & Reheating
Store leftover Tabouli in an airtight container in the refrigerator for up to 3 days. The flavors will continue to meld over time, making it even tastier. If the salad becomes too dry, simply add a splash of lemon juice or a drizzle of olive oil to refresh it before serving.
Nutrition & Diet Analysis (per serving)
Each serving of Tabouli (Lebanese Salad) contains roughly 448 calories, with 17g protein, 76g carbohydrates, and 11g fat. It is an excellent source of iron (80% of the Daily Value), vitamin C (54% of the Daily Value), and dietary fiber (48% of the Daily Value). Note that it is relatively high in sodium, at 2518mg per serving (109% 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 Tabouli ahead of time?
Yes, Tabouli can be made a day in advance. In fact, letting it sit in the refrigerator for a few hours or overnight allows the flavors to develop and meld together beautifully. Just be sure to keep it covered in an airtight container to maintain freshness.
What can I substitute for bulgur wheat?
If you can't find bulgur wheat, you can substitute it with quinoa or couscous. Quinoa is gluten-free and adds a nice texture, while couscous will give a similar consistency. Just make sure to adjust the soaking or cooking time accordingly to ensure the grains are properly prepared.
How can I make my Tabouli more colorful?
To add more color and vibrancy to your Tabouli, consider incorporating diced red bell peppers or yellow cherry tomatoes. These additions not only enhance the visual appeal but also contribute additional flavors. Experimenting with a variety of herbs, such as cilantro or basil, can also create an exciting twist.
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).