This delicious tabbouleh salad, also spelt tabouli, is quick and easy to make and packed with fresh, healthy ingredients.
What is tabbouleh salad?
Tabbouleh is a Levantine vegetarian salad made with bulgur wheat (or sometimes couscous), onion, tomatoes, parsley, and mint, dressed with olive oil and lemon juice.
Traditionally, parsley is the star ingredient, but in the UK, we often make bulgur wheat the main focus instead. In the Middle East, especially in countries like Syria, Lebanon, Palestine, Israel, Jordan, Egypt, and Iraq, tabbouleh is typically served as part of a meze.
Bulgur wheat is a good source of fibre
Tabbouleh is so good for you too, because bulgur wheat is a good source of fibre that can help maintain a healthy digestive system.
You can buy bulgur wheat in any good supermarket or on Amazon.
It’s a great alternative to rice and just as healthy as quinoa. I once made quinoa with roasted butternut, and it was absolutely delicious. Tabbouleh salad is made with bulgur wheat, ripe tomatoes, spring onions, red onions, cucumber, parsley, and mint. Since I’m not a fan of mint, I usually leave it out. 😉
Other ingredients are cinnamon, allspice, sweet paprika, black pepper and salt, lemon juice and extra virgin olive oil.
Ingredients
- bulgur wheat
- firm but ripe, tomatoes
- spring onions (scallions)
- red onion
- cucumber
- flat-leaf parsley
- ground cinnamon
- sweet paprika
- black pepper
- salt to taste
- juice of a lemon
- extra virgin olive oil
Recipe top tips!
- Wash and dry the parsley thoroughly to avoid excess moisture in the salad—I like using a salad spinner for this, but kitchen paper towels work too.
- Always hand-cut the parsley and mint (if using) with a sharp knife to prevent bruising, and never use a food processor, as it will leave the salad looking battered.
- Don’t forget to add salt to avoid blandness, and a squeeze of lemon juice to really bring out the flavours.
What to serve with tabbouleh
Tabbouleh is a delicious and healthy alternative to rice, making a perfect side dish for many meals; we particularly enjoy it with salmon.
Kofta kebabs are also great as part of a meze spread, paired with small plates like falafel, Turkish fried eggplant, and spicy Middle Eastern potatoes.
You might also like this Bulger Wheat Salad with Halloumi - now that is GOOD!
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Tabbouleh Salad Recipe
Quick, easy, and healthy authentic tabbouleh salad recipe.
Ingredients
- 100g bulgur wheat
- 4 medium-sized firm but ripe, tomatoes - deseeded and diced into small cubes
- 2 spring onions (scallions) - thinly sliced
- 1 small red onion - peeled and diced into small cubes
- 4 inches (10 cm) of English cucumber - peeled and deseeded, then diced into small cubes
- a pinch of ground cinnamon
- a slightly bigger pinch of ground allspice
- a pinch of sweet paprika
- a good handful of flat-leaf parsley - leaves only - washed and dried
- a pinch of ground black pepper
- juice of a lemon - or to taste
- 2 tablespoons extra virgin olive oil
- sea salt to taste
Instructions
- Rinse the bulgur wheat thoroughly in cold water using a sieve until the water runs clear. Drain well and transfer to a bowl. Pour over 400ml of boiling water, cover with cling film, and let it soak for about 30 minutes. Once it’s soft (taste to check), drain any excess liquid if needed.
- Combine the diced tomatoes, spring onion, red onion, cucumber, and parsley. Sprinkle in the cinnamon, allspice, paprika, and pepper, then pour in the lemon juice and olive oil. Mix everything well, season with salt to taste, and serve immediately.
Notes
Serves 2 to 4, depending on what it’s paired with.
For a more authentic tabbouleh salad, add a small bunch of freshly chopped mint.
nice
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