Tabulee(Mixed Green Salad With Wheat)
Tabulee is a vibrant Middle Eastern salad featuring bulgur wheat, fresh tomatoes, green onions, parsley, and mint, all tossed in a tangy lemon and oil dressing. Its refreshing flavors make it perfect as a light side or a standalone vegetarian dish, ideal for gatherings or everyday meals.
Ingredients
Instructions
- Wash the bulgur wheat and soak it in enough water to cover by 1 inch for an hour.
- Drain the wheat and mix it with diced tomatoes, chopped green onions, and minced parsley.
- In a separate small bowl, stir together lemon juice, vegetable oil, salt, pepper, allspice, cinnamon, and minced mint leaves.
- Pour the dressing over the vegetable mixture and toss well to combine.
- Serve as a salad or with lettuce leaves. To eat, put 1 tablespoon on a leaf and roll.
- Enjoy with grilled chicken or steaks if desired.
Tips & Substitutions
For a fresher taste, use freshly squeezed lemon juice instead of bottled. You can substitute bulgur wheat with quinoa or couscous for a gluten-free option. If you prefer a bit of crunch, add diced cucumbers or bell peppers. Fresh herbs are key, so consider using a mix of parsley and cilantro for added depth. Adjust the spices to your taste, especially the cinnamon, which can be potent.
Serving Suggestions
This tabulee salad is perfect on its own or served alongside grilled meats like chicken or steak. It pairs beautifully with Mediterranean recipes like 'Skordalia' Garlic Sauce or a light yogurt dip. For a complete meal, consider serving it with warm pita bread or as a filling in lettuce wraps. Dress it up with a sprinkle of feta cheese for an extra flavor boost.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. The flavors will continue to meld, enhancing the dish. To refresh the salad, add a splash of lemon juice and a drizzle of olive oil before serving. Avoid freezing as the texture of the vegetables may become mushy upon thawing.
Nutrition & Diet Analysis (per serving)
Each serving of Tabulee(Mixed Green Salad With Wheat) contains roughly 104 calories, with 3g protein, 15g carbohydrates, and 4g fat. It is an excellent source of vitamin C (59% of the Daily Value). Note that it is relatively high in sodium, at 944mg per serving (41% 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 tabulee ahead of time?
Yes, tabulee can be made a few hours in advance. This allows the flavors to develop further. However, be cautious not to add the dressing too early, as it may make the vegetables soggy. Add the dressing just before serving for the best texture.
What can I substitute for bulgur wheat?
If you need a gluten-free option, quinoa is an excellent substitute. Cook it according to package instructions and let it cool before mixing with the vegetables. Couscous is another alternative, but it contains gluten, so keep that in mind for dietary restrictions.
How can I add more protein to this dish?
To increase the protein content, consider adding chickpeas or diced grilled chicken. Both options blend well with the flavors of tabulee. You can also serve it alongside a protein-rich dish like grilled fish or shrimp for a balanced meal.
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).