authentic-tabbouleh-salad-recipe

Authentic Tabbouleh Salad Recipe

TOTAL
30min
PREP
30min
COOK
0min
Easy

A vibrant and refreshing Middle Eastern salad, Tabbouleh is a classic dish bursting with fresh parsley, mint, juicy tomatoes, and tender bulgur wheat. Its zesty lemon dressing makes it the perfect light side or appetizer.

150 Calories
3g Protein
18g Carbs
8g Fats

*Nutrition per serving

Salad
Appetizer
Lunch
Side Dish

Ingredients

Servings: 6
120g (2/3 cup) Fine bulgur wheat
400g (about 4 large bunches) Fresh parsley
100g (about 1 large bunch) Fresh mint leaves
300g (about 2-3 medium) Tomatoes
40g (about 3-4 stalks) Green onions (scallions)
120ml (1/2 cup) Lemon
80ml (1/3 cup) Extra virgin olive oil
5g (1 tsp) Salt
2g (1/2 tsp) Black pepper

Steps

1

Prepare the bulgur wheat: Place the fine bulgur wheat in a medium bowl. Add 360ml (1.5 cups) of boiling water, ensuring the bulgur is fully submerged. Stir briefly, cover the bowl tightly with plastic wrap or a lid, and let it stand for 15-20 minutes, or until all the water is absorbed and the bulgur is tender. Once hydrated, fluff the bulgur with a fork to separate the grains. If any excess water remains, drain it thoroughly by pressing the bulgur against a sieve.

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Using boiling water helps the fine bulgur hydrate quickly and evenly. Over-soaking can make the bulgur mushy, so stick to the recommended time.

2

Prepare the herbs and vegetables: While the bulgur is hydrating, finely chop the fresh parsley and mint leaves. Remove any tough stems from the parsley. Finely dice the tomatoes, ensuring they are uniform in size. Chop the green onions (scallions), including both the white and green parts. The goal is to have all these ingredients finely chopped and similar in size for a cohesive texture.

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For the herbs, it's best to chop them just before adding them to the salad to maintain their freshness and vibrant color.

3

Make the dressing: In a small bowl or jar, whisk together the freshly squeezed lemon juice (120ml or 1/2 cup), extra virgin olive oil (80ml or 1/3 cup), salt (5g or 1 tsp), and freshly ground black pepper (2g or 1/2 tsp). Stir or shake well until the dressing is emulsified.

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Taste the dressing and adjust seasoning if needed before adding it to the salad. The tartness of the lemon should be balanced by the richness of the olive oil.

4

Combine the ingredients: In a large mixing bowl, combine the hydrated and fluffed bulgur wheat, the finely chopped parsley, finely chopped mint, diced tomatoes, and chopped green onions. Gently toss these ingredients together to distribute them evenly.

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Be gentle when tossing to avoid bruising the herbs or mashing the tomatoes.

5

Dress the salad: Pour the prepared lemon-olive oil dressing over the bulgur and vegetable mixture. Toss everything gently but thoroughly to ensure all ingredients are coated with the dressing. Allow the Tabbouleh to sit for at least 10-15 minutes at room temperature before serving, or chill for up to 30 minutes. This resting period allows the flavors to meld together beautifully.

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Tasting and adjusting seasoning after mixing is crucial. You might need a little more salt or lemon juice depending on your preference.

6

Serve: Serve the Tabbouleh chilled or at room temperature. It is traditionally served as part of a mezze platter, alongside grilled meats, or as a light lunch on its own. Garnish with a few extra mint leaves or a drizzle of olive oil if desired.