Tabouli(The Queen Of Lebanese Salads)
A vibrant Lebanese salad featuring fresh parsley, mint, tomatoes, and bulgur, dressed with lemon and olive oil—perfect for light, flavorful, and healthy meals.
Ingredients
Instructions
- Wash parsley well and drain, shaking out excess moisture.
- Soak crushed wheat (burghul) in water in a large mixing bowl for 2 minutes, then drain well.
- Chop green onions and fresh mint.
- Dice tomatoes small.
- Combine parsley, soaked bulgur, green onions, mint, tomatoes, salt, and pepper in a large bowl.
- Add lemon juice and olive oil, then toss to combine and serve.
Tips & Substitutions
For a more vibrant flavor, consider adding pomegranate seeds or a touch of allspice. If you can’t find fresh mint, dried mint works in a pinch, but use less as it’s more concentrated. Make sure to rinse the bulgur thoroughly to remove excess starch, which can make the salad gummy. This tabouli pairs beautifully with Pita Loaves.
Serving Suggestions
Tabouli is best served fresh but can be enjoyed as a side dish or a light main course. It pairs well with Mediterranean recipes like Walnut Hummus With Cilantro or Greek Slaw. For a complete meal, consider serving it alongside grilled meats or fish, such as Poached Orange Roughy, for a refreshing contrast.
Storage & Reheating
Store any leftover tabouli in an airtight container in the refrigerator for up to 3 days. The flavors will continue to meld, so it may taste even better the next day. Avoid freezing, as the texture of the vegetables may change when thawed. Serve chilled or at room temperature.
Nutrition & Diet Analysis (per serving)
Each serving of Tabouli(The Queen Of Lebanese Salads) contains roughly 409 calories, with 15g protein, 63g carbohydrates, and 24g fat. It is an excellent source of dietary fiber (132% of the Daily Value), vitamin C (120% of the Daily Value), and iron (51% of the Daily Value). Note that it is relatively high in sodium, at 1808mg 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 tabouli ahead of time?
Yes, tabouli can be made a few hours in advance, allowing the flavors to blend. However, if making it a day ahead, consider adding the tomatoes just before serving to prevent them from becoming too soft and watery.
How can I make tabouli gluten-free?
To make a gluten-free version of tabouli, substitute the bulgur with quinoa or cauliflower rice. Both options maintain the salad's texture while making it suitable for those with gluten sensitivities.
What can I use instead of parsley?
While parsley is traditional, you can substitute it with finely chopped kale or spinach for a different flavor profile. Just keep in mind that it will alter the classic taste of tabouli, but it can still be delicious.
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).