Traditional Tabouleh Recipe

This Traditional Tabouleh Recipe offers a vibrant, refreshing salad that’s a staple in Middle Eastern cuisine. Tabouleh is celebrated for its fine mix of parsley, bulgur, fresh tomatoes, and a lemony dressing, making it a perfect side dish or a healthy meal on its own. High in fiber and packed with fresh flavors, it’s an excellent choice for those looking for a nutritious and light option.

Preparation Time: 20 minutes
Cooking Time: 0 minutes
Resting Time: 30 minutes
Total Time: 50 minutes
Serving: 4

Ingredients:

• 1 cup bulgur wheat
• 3 large bunches of fresh parsley, finely chopped
• 4 medium tomatoes, finely diced
• 4 green onions, thinly sliced
• 1/4 cup fresh mint leaves, chopped
• 1/4 cup lemon juice
• 1/3 cup extra virgin olive oil
• Salt and black pepper to taste

Method:

1. Prepare Bulgur:
   • Rinse the bulgur wheat under cold water, drain, and soak in hot water for about 20 minutes until it softens. Drain any excess water and squeeze out moisture using a cheesecloth or a fine sieve.
2. Mix the Salad:
   • In a large mixing bowl, combine the finely chopped parsley, diced tomatoes, sliced green onions, and chopped mint.
3. Dress the Salad:
   • In a small bowl, whisk together lemon juice, olive oil, salt, and black pepper. Pour this dressing over the salad and mix thoroughly.
4. Combine and Chill:
   • Add the prepared bulgur to the salad. Toss everything together until well combined. Refrigerate for at least 30 minutes to allow flavors to meld.

Notes:

• Ensure that the parsley is very finely chopped, as this is key to the texture of traditional Tabouleh.
• Tabouleh is best served chilled and can be kept in the refrigerator for up to two days, making it a great make-ahead dish.
• For a gluten-free version, substitute bulgur with quinoa or couscous.

Nutritional Information per Serving (Based on USDA Guidelines):

• Calories: 280 kcal
• Protein: 4g
• Carbohydrates: 34g
• Fat: 14g
• Fiber: 9g
• Sodium: 150mg
• Sugars: 4g

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