Apr30
, dairy free, healthy, Salads, Special Diets, vegetarian// 2 Comments
This Homemade Tabbouleh recipe is fresh and delicious! A vegetarian Levantine salad consisting of finely minced parsley, mint and green onions tossed with soaked bulgur wheat, lemon juice and olive oil.
Raise your hand if you love tabbouleh.
me: (raises both hands)
Tabbouleh is a vegetarian salad, consisting mainly of chopped fresh parsley, soaked bulgur wheat and tomatoes, tossed with lemon juice and olive oil. It’s so incredibly fresh, healthy and easy too!
The first time I had it was years ago. My sister Kelly brought it to a family gathering and served it as an appetizer next to hummus and pita bread. You couldn’t pay me to walk away from that table. I kept shoveling it in.
Since then, I’ve made it countless times as side to grilled chicken and have used the leftovers to make a dip. Truth be told, I could eat it as is any time of the day.
To Make This Tabbouleh You will need:
- bulgur wheat
- flat leaf Italian parsley
- fresh mint
- green onions
- garlic
- kosher salt
- olive oil
- lemon juice
Pour 3/4 cup of boiling water over the bulgur wheat.
Set the bowl off to the side to soak for 30 minutes. Then fluff it with a fork.
In your food processor, fitted with the blade attachment, add the 2 large bunches chopped parsley. I use the leafy tops and tender stems and discard any tough and thicker stems. Next add 1/4 cup fresh mint leaves, 4 to 5 roughly chopped green onions, 2 cloves peeled and chopped fresh garlic and a generous pinch of kosher salt.
Secure the lid and pulse until every thing is finely chopped.
Scrape down the bowl as you go.
In a mixing bowl, add the parsley mixture, 2 seeded and diced roma tomatoes and the soaked bulgur wheat.
Pour in 1/4 cup of fresh lemon juice.
And then 1/4 cup olive oil.
Toss to combine.
Taste and season with more kosher salt if needed.
Before serving, cover and chill for 4 hours or over night, doing this will allow the flavors to develop.
Looking for a grain free tabbouleh? No problem! Check out my cauliflower tabbouleh recipe!
Enjoy! And if you give this Homemade Tabbouleh recipe a try, let me know! Snap a photo and tag me on twitter or instagram!
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Yield: 8 servings
Homemade Tabbouleh
This Homemade Tabbouleh recipe is fresh and delicious! A vegetarian Levantine salad consisting of finely minced parsley, mint and green onions tossed with soaked bulgur wheat, lemon juice and olive oil.
Prep Time: 1 hour hr
Additional Time: 5 minutes mins
Total Time: 1 hour hr 5 minutes mins
Ingredients
- 3/4 cup bulgur wheat
- 3/4 cup boiling water
- 2 large bunches parsley, tough stems removed
- 1/4 cup fresh mint leaves
- 4 to 5 finely chopped green onions
- 2 cloves garlic, chopped
- kosher salt
- 2 roma tomatoes, finely chopped (optional)
- 1/4 cup lemon juice
- 1/4 cup olive oil
Instructions
Add the bulgur wheat to a small bowl and pour the hot boiling water over top. Set it off to the side to soak for 30 minutes.
In a large food processor, add the parsley, mint, green onions, garlic and a generous pinch of salt.
Pulse until finely minced.
In a large bowl combine the parsley mixture with the bulgur wheat, tomatoes, lemon juice and olive oil. Toss to combine.
Cover and refrigerate 4 hours to over night.
Serving: 1/2 cup, Calories: 113kcal, Carbohydrates: 12g, Protein: 2g, Fat: 7g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 5g, Sodium: 6mg, Potassium: 127mg, Fiber: 3g, Sugar: 1g, Vitamin A: 271IU, Vitamin C: 7mg, Calcium: 17mg, Iron: 1mg
Author: Laurie McNamara
Course: Salads
Cuisine: Middle Eastern
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dairy free healthy Salads Special Diets vegetarian
originally posted April 30, 2010 — last updated February 24, 2022by Laurie McNamara
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2 comments on “Homemade Tabbouleh Recipe”
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nichole — April 30, 2010 @ 1:22 pm Reply
Looks wonderful-they are great pics!
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zanove — January 8, 2022 @ 1:03 am Reply
Now this is very easy to learn about different recipes which you can make easily at your home. Just read the blog carefully and apply method at your home.
FAQs
Because of its ingredients, tabouli will last in the refrigerator for up to four days, so make sure you eat it before then.
What is a substitute for bulgur in tabouli? ›
While the classic tabbouleh recipe includes bulgur wheat, alternative versions can be made without it, using substitutes like quinoa, couscous, or even omitting the grain entirely. These variations allow for dietary restrictions or personal preferences while still maintaining the essence of the dish.
Does tabbouleh contain garlic? ›
Tabbouleh is dressed in a simple combination of olive oil and lemon juice. You won't find garlic in every tabbouleh recipe, but I think that one clove makes this recipe extra delicious.
What grain is tabouli made from? ›
Bulgur wheat – If you're not familiar with it, bulgur is simply cracked wheat that's been partially cooked and then dried. Traditional tabbouleh would be made with fine bulgur, but because I have trouble finding it in grocery stores where I live, I typically prepare the salad with coarse bulgur.
Why is tabouli so good? ›
Tabbouleh is a healthy, vegetarian food that has no cholesterol, is low in fat, and high in fiber, vitamins, and much more. Plus, it makes great use of the backyard gardener's abundance of parsley, mint, tomatoes and cucumbers. This vegan dish can be made gluten-free by substituting quinoa for bulgur wheat.
What pairs well with tabbouleh? ›
Tabbouleh is delicious eaten together with hummus! Make a hummus bowl with a layer of hummus, a layer of tabbouleh, and eat with romaine lettuce cups or pita bread.
Why is my tabbouleh bitter? ›
The most likely sources of bitterness in a tabbouleh are parsley and olive oil. The parsley should be finely chopped to avoid bitter flavours.
Can you eat tabbouleh everyday? ›
This Everyday Tabouli recipe is so easy that you can happily enjoy this bulger, tomato, cucumber, onion, and herb salad every day! Tabouli is a great side that I could eat every day. I love the textures from the bulgar wheat and chopped vegetables. The flavors are bold from the fresh herbs and lemony dressing.
What is healthier than bulgur? ›
Both buckwheat and bulgur have relatively low glycemic index (GI) scores compared to many other grains or foods. Buckwheat typically has a lower GI compared to bulgur, which is better for regulating your blood sugar levels. The GI of buckwheat ranges between 45 to 55, while bulgur's GI falls around 48.
Is bulgur just cracked wheat? ›
Bulgur (sometimes spelled bulghur) is a form of whole wheat that has been cracked, cleaned, parboiled (or steamed), dried and then ground into various sizes. Bulgur is sold by its size. It isn't cracked wheat, which are whole raw wheat berries that have been milled into smaller pieces.
Yes, barley can be a good substitute for bulgur. Just keep in mind that barley is not a whole grain since it does not contain the outer bran. What can I substitute for bulgur wheat in kibbeh? Either quinoa or rice.
What ethnicity is tabbouleh? ›
Dishes like tabbouleh attest to their continued popularity in Middle Eastern cuisine today. Originally from the mountains of Lebanon and Syria, tabbouleh has become one of the most popular salads in the Middle East.
Is tabbouleh good for your gut? ›
Contains compounds called glucosinolates, which protect the stomach lining and support a healthy digestive process. Like all cruciferous vegetables, it's also high in fibre.
Is tabouli good for you? ›
Is tabbouleh good for you? Absolutely, aside from the olive oil in the dressing the dish is full of vitamins from the fresh ingredients. You also aren't wasting a lot of stomach space on less healthy “greens” like iceberg or romaine. The deeper greens of the parsley are more full of vitamins per bite.
Is tabouli good for gut health? ›
It's great for your digestive health and skin. Some versions of tabbouleh tend to be heavier on the bulgar wheat, whereas traditionally the parsley is the main feature.
What is bulgur made of? ›
Bulgur is made from cracked whole grain wheat berries that are partially cooked and then dried. This process is the key to bulgur's convenience—because the cracked wheat berries are fully cooked (much like instant rice!), all you have to do is rehydrate them.
Is tabouli a healthy snack? ›
Yes, tabouli is an extremely healthy dish, full of nutrient-dense whole foods like bulgur and parsley. If you want to make your tabouli even heartier and healthier, add protein-rich foods like chicken or shrimp.
What do you eat with tabouli? ›
The best side dishes to serve with tabbouleh are grilled chicken skewers, hummus and pita bread, couscous, chicken wings, salmon with dill, chicken nuggets, stuffed grape leaves, baba ghanoush, falafel, fattoush salad, kebabs, and labneh.