Tabbouleh (tabouli) salad
Tabbouleh is a healthy Mediterranean salad with fresh parsley, bulgur wheat, vegetables and a simple lemon and olive oil dressing. Use quinoa instead of bulgur to make it gluten-free.
Servings: 7
Calories: 157kcal
Ingredients
- ½ cup (100 grams) fine bulgur (see notes for medium bulgur)
- 1 ½ cups (270 grams) finely chopped tomatoes
- 1 cup chopped cucumber, optional
- 4 green onions (80-100 grams)
- 3 cups finely chopped parsley (about 3 large bunches / 250-300 grams)
- ¼ cup (25 grams) finely chopped mint or spearmint
- 1 teaspoon cumin
- ½ teaspoon cinnamon
- Salt and freshly black pepper to taste
- 2 tablespoons (30 grams) lemon juice (or more to taste)
- 6 tablespoons (75 grams) e.v. olive oil
Instructions
- Transfer the fine bulgur wheat to a large bowl and add ½ cup boiling water. Stir and let it soak for 1 minute.
- Chop the tomatoes and the cucumber into tiny cubes and transfer them to the bowl with the bulgur.
- Chop the green onions (you can also pulse them in the food processor with the parsley)
- Transfer the parsley and the mint to the bowl of your food processor and pulse until very finely chopped. Transfer to the salad bowl.
- Add the spices, the salt and pepper, the lemon juice and the olive oil. Mix well with a fork, taste and add more lemon juice, olive oil and salt if needed.
- Ideally, chill in the fridge for at least 1 hour. Serve.
Video
Notes
- For medium bulgur wheat: Add 1 cup of boiling water, cover and let it soak for at least 40 minutes or until it's lighter in color and chewable. Drain and use.
- The cumin and the cinnamon are also optional, but I urge you to try them at least once.
- 1 serving is about 1 cup (150 grams)
Nutrition
Calories: 157kcal
