Tabbouleh is a refreshing and tasty 100% vegetarian salad one of the most popular in the Middle East. A simple Mediterranean salad that is appreciated all over the world for its simple ingredients and its combination of delicious flavors.
tabbouleh or Tabouli salad consists mainly of finely chopped parsley in large quantities, fresh mint, tomatoes, onion, lemon juice, olive oil and a little bulgur, a type of cracked wheat.
A colorful, refreshing salad ideal for summer meals and barbecues!
Authentic Lebanese tabbouleh recipe
Tabbouleh is one of the most popular mezzes in Lebanese cuisine, along with falafels, hummus or baba ghanoush. They are usually served with pita bread.
| Mezzes is a Middle Eastern culinary term that refers to a variety of small, flavorful dishes served as appetizers. These are small “hors d’oeuvres” served together, either as a meal or to accompany the main course. |
If you like healthy, balanced meals, you can’t help but love Lebanese tabbouleh. A a relevant way to consume parsley in large quantities and enjoy all its benefits. as you may know ,It is rich in fiber, vitamins and minerals. among this 100% vegetarian salad virtues we also note its slimming effect .
Tabbouleh is often served as a side dish with grilled meats, meat dishes or fish, but can also be eaten on its own as a main course for a light, refreshing meal. This salad is renowned for its freshness, crunchy texture and tangy taste, making it particularly popular in summer.
I particularly like tabbouleh during summer because it’s so refreshing.
Table of Contents
What you’ll like about the recipe?
Customization: Tabbouleh is a dish that you can adapt to suit everyone’s tastes. Although parsley is the main ingredient, you can adjust the quantities by adding more bulgur, tomatoes, etc. You can also add other ingredients like green onions, bell peppers, raisins, or cucumber to vary the flavors and textures.
Ease of preparation: This is a very simple salad to prepare. Ingredients are diced or finely chopped without special utensils. All you need is a knife and a cutting board. It’s a practical salad for quick meals or occasions when you don’t want to spend a lot of time in the kitchen.
Economical: The ingredients for tabbouleh are within everyone’s reach, and are generally ingredients you usually have in your fridge.
Tabbouleh’s main ingredients
Flat-leaf parsley: used in large proportion, it’s the main ingredient in this salad. The other ingredients primarily serve to enhance the taste, texture and appearance. Be careful to not confuse it with coriander, which is very fragrant and has thinner leaves.
Bulgur : is a whole grain made from cracked wheat kernels that have been partially cooked, dried, and then cracked into different sizes, a little larger than couscous. It’s very quick to prepare, as you don’t even need to bake it. But even if you prefer to bake it, it doesn’t take more than a dozen minutes. Simply refer to the instructions on the packaging. Couscous or quinoa may be substituted, depending on taste and availability.
As you can see, tabbouleh is prepared with very basic and inexpensive ingredients.
Tomatoes: Remove the juice from firm-fleshed tomatoes.
How to prepare tabbouleh?
NB: For full details of ingredients, see the recipe-card below, which you can also print out.
Important : use fresh, leafy flat-leaf parsley and firm, red tomatoes.
You don’t need a food processor to chop parsley. and no need to chop it very finely ,the food processor might cause it to release excess water
Start by cleaning the vegetables and swelling the bulgur.
1. Wash parsley in plenty of water, removing any wilted or yellow leaves. Dry in a salad spinner or wash well in advance and leave to air-dry in a colander. You can also use paper towels.
2. Do the same with the mint leaves.
3. If you’re using bulgur, pour the juice of a lemon over it and let it absorb. Then cover with 2 times its volume of hot water and leave to swell until tender.
4. If you prefer to bake it, put it on the stove and cook for a dozen minutes, until it’s soft to the bite.
5. Drain in a colander and leave to cool. Mix with a fork to separate the grains.
Cutting and chopping
1. Cut tomatoes into small cubes and strain through a sieve to remove excess juice.
2. Finely chop white and green onions. Pour onto a plate, cover and refrigerate while you chop the fresh herbs.
3. Chop parsley finely with a sharp paring knife. On a chopping board, cut off the stems, which are often harder and unpleasant to eat.
4. Gather the leaves into a small bundle. When you have a large enough quantity, divide it into several small bunches that you can handle.
5. Hold the parsley bunch firmly with one hand, leaving just enough to chop.
6. Start chopping the parsley finely, moving your hand as you go. be careful and watch your fingers.
7. You can chop it further to refine it, by gathering the chopped parsley in the middle of the board, then holding the knife over it (one hand on the top of the blade, the other on the handle) and moving it back and forth from left to right.
Mix and season
1. Pour the chopped parsley into a bowl, then add the chopped mint in the same way.
2. Add the cold, drained bulgur, tomatoes and onions and mix well.
3. Add olive oil, lemon juice and season with salt and pepper to taste.
4. Mix and taste. Adjust seasoning if necessary. You can add a little more tomato dice if you feel there’s not enough.
5. Cover and refrigerate for at least 30 minutes before serving. Always eat tabbouleh fresh.
6. You can prepare tabbouleh for the whole week and store it in an airtight tin without seasoning. Season to taste on the day of consumption.
Tabbouleh Salad Recipe (Tabouli)
INGREDIENTS
- 125 g flat-leaf parsley 4.4 oz / 2 bunches
- 25 g fresh mint 0.9 oz
- 3 large medium-sized tomatoes 500 g / 17.6 oz
- 3 tablespoons fine or medium bulgur 50 g / 1.8 oz
- 2 small green onions use only the green parts if there are too many
- 1/4 white onion
- 3 tablespoons olive oil to taste
- Juice of 1 lemon + 1 tablespoon more or less for seasoning
- Salt and pepper to taste
PREPARATION
- Important : Use fresh, leafy flat-leaf parsley and firm, red tomatoes.
- You don't need a food processor to chop parsley. and no need to chop it very finely ,the food processor might cause it to release excess water
Start by cleaning the vegetables and swelling the bulgur.
- Wash parsley in plenty of water, removing any wilted or yellow leaves. Dry in a salad spinner or wash well in advance and leave to air-dry in a colander. You can also use paper towels.
- Do the same with the mint leaves.
- If you're using bulgur, pour the juice of a lemon over it and let it absorb. Then cover with 2 times its volume of hot water and leave to swell until tender.
- If you prefer to bake it, put it on the stove and cook for a dozen minutes, until it's soft to the bite.
- Drain in a colander and leave to cool. Mix with a fork to separate the grains.
Cutting and chopping
- Cut tomatoes into small cubes and strain through a sieve to remove excess juice.
- Finely chop white and green onions. Pour onto a plate, cover and refrigerate while you chop the fresh herbs.
- Chop parsley finely with a sharp paring knife. On a chopping board, cut off the stems, which are often harder and unpleasant to eat.
- Gather the leaves into a small bundle. When you have a large enough quantity, divide it into several small bunches that you can handle.
- Hold the parsley bunch firmly with one hand, leaving just enough to chop.
- Start chopping the parsley finely, moving your hand as you go. be careful and watch your fingers.
- You can chop it further to refine it, by gathering the chopped parsley in the middle of the board, then holding the knife over it (one hand on the top of the blade, the other on the handle) and moving it back and forth from left to right.
Mix and season
- Pour the chopped parsley into a bowl, then add the chopped mint in the same way.
- Add the cold, drained bulgur, tomatoes and onions and mix well.
- Add olive oil, lemon juice and season with salt and pepper to taste.
- Mix and taste. Adjust seasoning if necessary. You can add a little more tomato dice if you feel there's not enough.
- Cover and refrigerate for at least 30 minutes before serving. Always eat tabbouleh fresh.
- You can prepare tabbouleh for the whole week and store it in an airtight tin without seasoning. Season to taste on the day of consumption.
Notes
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