A rainbow of flavors and nutrition, from the Middle East to your plate
Table of Contents
With such a rich and widespread history, this dish satisfies both the body and mind. Tabbouleh originated in the Middle Eastern Levant region (although some say as long as 4,000 years ago). At first, it was primarily served with lush greens, but today has a base of bulgur wheat or similar grains.
Popular with vegans and vegetarians, it’s incredibly flavorful, light, and filling all at the same time. Plus, it’s easy to make and can be enjoyed on its own or with meat like kebabs or shawarma or plant-based proteins like falafel. The uplifting combo of fresh herbs and lemon can both cleanse and excite the palate, making it a perfect appetizer or midday lunch. Want to bring something extra special to your next summer picnic? This is the dish for you!
Is Tabbouleh Healthy?
As you can already tell, this recipe is full of health benefits and aligns with all kinds of diets – vegan, vegetarian, dairy-free, sugar-free – and it can be gluten-free if you use quinoa instead of bulgur wheat. Even meat lovers can enjoy the sweet simplicity of this dish, whether you pair it with meat or not. It’s a low-calorie, vitamin-rich meal that stands strong on its own or can complement other dishes with a minty freshness that will keep you and your guests cool on a hot day. This dish is such a win, there’s no need to add or change a thing.
What’s in the Name?
The word tabbouleh comes from the Arabic word tābil, meaning “spice” or “seasoning.” While it’s considered a Lebanese recipe, it has traveled all across the Middle East, spanning the Mediterranean Sea and Mesopotamia, and from the Taurus Mountains to the Arabian Desert. Despite its broad migration pattern, the recipe itself has maintained its bright and hearty composition, and is a classic staple in many different regions today. It’s especially easy to find in the West at Mediterranean-style restaurants, and now in your very own kitchen.
INGREDIENTS
- 1/2 cup fine bulgur wheat
- 1 cup boiling water
- 1 cup finely diced English cucumber
- 1 1/4 cups finely diced Roma tomatoes, seeded
- 1/2 cup thinly sliced green onions
- 1 cup finely chopped curly parsley
- 1/4 cup finely chopped fresh mint (optional)
- 1/3 cup extra-virgin olive oil
- 3 tablespoons fresh lemon juice
- 1 teaspoon salt
- 1/4 teaspoon black pepper
INSTRUCTIONS
Soak
Soften bulgur in boiling water.
Combine
Mix bulgur with vegetables and herbs.
Dress
Add dressing, toss, and chill.
Devour!
FAQs & Tips
While this dish is best served and enjoyed fresh, you can place it in a well-sealed container in the fridge for up to 3 days. Keep in mind that over time, the herb leaves will begin to wilt; the salad will lose its hearty texture and become mushy. If you’re going to make it ahead of time for convenience, I recommend making it the morning of (or about 8 hours before serving) to ensure both mingling of flavors and sturdy texture.
It doesn’t freeze well either, so in this case, serving it fresh is the best!
While a Mediterranean Salad is similar, there are some key parts of this recipe that make it specifically and terrifically tabbouleh… For starters, it’s traditionally a parsley salad, with fixings and mixings of cucumbers, tomatoes, green onions, and of course the bulgur wheat which gives the dish its heartiness. The light and fresh lemon and oil dressing is the final (and arguably most signature) touch.
Like I said, you can easily swap out bulgur for quinoa – especially if you’re looking for a gluten-free option. It’s much more fibrous and protein-rich than rice, which is nice, but rice can also work in a similar way if you’re feeling creative. Most people opt for either couscous or no grains at all. Feel free to experiment and find what you like best.
Serving Suggestions
Aside from classic pairings like shawarma or kebab, this dish would also go great with Cauliflower Pesto Pizza – full of protein and magical Mediterranean flavor.
I also recommend topping your tabbouleh with homemade Falafel – another protein and fiber-rich dish suitable for unique tastes and diets.
If you want to keep it simple but are craving something creamy, try it with a dollop of Tahini Yogurt Sauce and add a whole new dimension of flavor and texture to your meal.
Ingredients
- 1/2 cup fine bulgur wheat
- 1 cup boiling water
- 1 cup finely diced English cucumber
- 1 1/4 cups finely diced Roma tomatoes seeded
- 1/2 cup thinly sliced green onions
- 1 cup finely chopped curly parsley
- 1/4 cup finely chopped fresh mint optional
- 1/3 cup extra-virgin olive oil
- 3 tablespoons fresh lemon juice
- 1 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
- Place the bulgur wheat in a large bowl and pour the boiling water over it. Cover and let it sit for 20 minutes or until the wheat has softened. Drain any excess liquid.
- Add the cucumber, tomatoes, green onions, parsley, and mint to the bowl with the bulgur wheat.
- In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
- Pour the dressing over the salad and toss to coat.
- Cover the salad and chill for at least 30 minutes before serving.
Nutrition Info:
Recipes written and produced on Food Faith Fitness are for informational purposes only.
Leave a Comment