Tabuli
Tabouli is a fresh, herbaceous Middle Eastern salad featuring cracked wheat, chopped vegetables, and vibrant herbs, perfect for light meals or side dishes suited to vegetarians and health-conscious eaters.
Ingredients
Instructions
- Chop parsley and mint, stems and all.
- Place cracked wheat in a bowl; cover with warm water and soak for 10 minutes.
- Finely chop green onions and tomatoes.
- Drain cracked wheat and squeeze out excess water.
- Add the drained cracked wheat to the chopped vegetables.
- Mix lemon juice, olive oil, and salt together.
- Pour the dressing over the vegetable and cracked wheat mixture.
- Arrange on a bed of lettuce or serve as pita bread sandwiches.
Tips & Substitutions
For the best texture, use fine cracked wheat or bulgur, and soak it just long enough to soften. You can substitute fresh mint with dried mint if fresh is unavailable, but adjust the quantity to taste. Adding diced cucumbers can enhance freshness, making it a great addition for Mediterranean recipes.
Serving Suggestions
Tabuli is best served chilled, on a bed of lettuce or as a filling for pita bread sandwiches. It pairs wonderfully with grilled meats or as a side to cucumber tomato salad, making it a versatile addition to any meal. Garnish with extra parsley or mint for a fresh touch.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to three days. The flavors will meld, making it even tastier. To refresh the dish, add a bit more lemon juice and olive oil before serving. Avoid freezing, as the texture of the vegetables will degrade.
Nutrition & Diet Analysis (per serving)
Each serving of Tabuli contains roughly 752 calories, with 13g protein, 80g carbohydrates, and 44g fat. It is an excellent source of iron (38% of the Daily Value), vitamin C (30% of the Daily Value), and calcium (27% of the Daily Value), and a good source of dietary fiber and potassium. Note that it is relatively high in sodium, at 2046mg per serving (89% 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 tabuli ahead of time?
Yes, tabuli can be made a few hours in advance. In fact, letting it sit allows the flavors to develop. Just store it in the refrigerator until ready to serve. However, it's best to add any delicate herbs like parsley or mint just before serving to keep them fresh.
What can I use instead of cracked wheat?
If you need a gluten-free option, consider using quinoa or cauliflower rice as a substitute for cracked wheat. Both will provide a similar texture while keeping the dish light and fresh. Adjust the soaking time accordingly for quinoa.
How do I adjust the taste if it's too sour?
If your tabuli turns out too sour, you can balance the flavor by adding a little more olive oil or a pinch of sugar. This will help mellow the acidity from the lemon juice, creating a more balanced taste.
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).