Tabouli(Grain Salad)
A fresh, vibrant grain salad combining parsley, mint, cucumber, and tomato, dressed with lemon and oil. Perfect for light lunches, picnics, or as a side dish.
Ingredients
Instructions
- Soak the cracked wheat in hot water for about 15 minutes to soften.
- Drain well, squeezing out all moisture.
- Toss chopped parsley, mint, diced cucumber, diced tomato, sliced scallions, and soaked wheat together in a serving dish.
- Coat with lemon juice, oil, and salt, then mix well.
- Garnish with olives if desired.
- Chill the salad before serving.
Tips & Substitutions
For best results, soak the cracked wheat in water for exactly 15 minutes to achieve the perfect texture. If you're out of cracked wheat, you can substitute it with bulgur or quinoa. Adjust the amount of lemon juice to suit your taste. Fresh herbs are key, so use a generous amount of parsley and mint for flavor. This dish can be made ahead of time, allowing the flavors to meld.
Serving Suggestions
Tabouli is best served chilled as a refreshing side dish. It pairs beautifully with grilled meats or fish, making it an excellent accompaniment to Mediterranean recipes. You can also enjoy it as a light lunch on its own or with pita bread and hummus for a complete meal. For added variety, serve alongside Rita'S Famous Salad for a colorful spread.
Storage & Reheating
Store any leftover tabouli in an airtight container in the refrigerator for up to 3 days. The salad can lose some crunch over time, so it's best enjoyed fresh. If you need to rehydrate the salad, add a splash of lemon juice or olive oil before serving to revive the flavors.
Nutrition & Diet Analysis (per serving)
Each serving of Tabouli(Grain Salad) contains roughly 441 calories, with 12g protein, 57g carbohydrates, and 20g fat. It is an excellent source of iron (49% of the Daily Value), dietary fiber (38% of the Daily Value), and vitamin C (36% of the Daily Value), and a good source of calcium. Note that it is relatively high in sodium, at 861mg per serving (37% 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 fridge allows the flavors to develop and meld together, enhancing the overall taste. Just remember to give it a stir and add a little extra lemon juice before serving to brighten it up.
What can I substitute for parsley?
If you're not a fan of parsley, you can try using arugula or spinach for a different flavor profile. However, keep in mind that parsley is traditional in tabouli and contributes to its signature taste. Mixing in some cilantro can also give it a fresh twist.
Is tabouli gluten-free?
Traditional tabouli is not gluten-free due to the use of cracked wheat. However, you can easily make a gluten-free version by substituting cracked wheat with quinoa or finely chopped cauliflower. This retains the salad's texture and adds a unique flavor while accommodating gluten-free diets.
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).