Tabuli(Wheat Salad)
A refreshing wheat salad with fresh parsley, tomatoes, and mint, accented by lemon and a hint of Tabasco, perfect for light lunches or side dishes.
Ingredients
Instructions
- Cover the cracked wheat with boiling water and let sit for 2 hours until all water is absorbed.
- Mix all ingredients including prepared wheat, chopped parsley, scallions, chopped tomatoes, lemon juice, olive oil, Tabasco sauce, salt, and mint leaves if using.
- Refrigerate for about 1 hour before serving.
Tips & Substitutions
For a more vibrant salad, use fresh, in-season tomatoes and parsley. If you can't find cracked wheat, bulgur wheat is a great substitute. Adjust the lemon juice and Tabasco sauce to your taste preference. Adding diced cucumber can enhance freshness. For an extra flavor boost, consider incorporating some toasted pine nuts or almonds.
Serving Suggestions
Serve this tabuli salad as a refreshing side dish alongside grilled meats or fish for a Mediterranean flair. It also pairs beautifully with Vegetable-Stuffed Tomatoes for a light lunch. For a complete meal, consider adding chickpeas or serving it alongside Lentils With Rice.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. The flavors will continue to meld, making it even tastier the next day. To refresh the salad before serving, consider adding a splash more olive oil and lemon juice, as the wheat may absorb some moisture.
Nutrition & Diet Analysis (per serving)
Each serving of Tabuli(Wheat Salad) contains roughly 462 calories, with 21g protein, 80g carbohydrates, and 10g fat. It is an excellent source of iron (112% of the Daily Value), vitamin C (63% of the Daily Value), and dietary fiber (61% of the Daily Value), and a good source of calcium. Note that it is relatively high in sodium, at 1183mg per serving (51% 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 prepared a day in advance. Just make sure to keep it refrigerated and give it a good stir before serving. The flavors develop beautifully when allowed to sit, making it a great option for meal prep.
Is tabuli gluten-free?
Traditional tabuli is not gluten-free due to the use of cracked wheat. However, you can easily make a gluten-free version by substituting quinoa or cauliflower rice for the cracked wheat, which will still provide a delightful texture.
What can I add to make it heartier?
To make tabuli more filling, consider adding cooked chickpeas or diced avocado. These ingredients will add protein and healthy fats, transforming it into a more substantial meal while keeping within the Mediterranean recipes theme.
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).