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Mediterranean Herb Tabouli

by
S
Sophie

A refreshing and vibrant Mediterranean-inspired tabouli salad, perfect for any occasion.

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Preparation time (min) 120 min
Cooking time (min) 0 min
Difficulty
Mediterranean Herb Tabouli

Ingredients

4 servings
|
  • 1/2 cup
    Bulgur wheat medium-grain or Quinoa
  • 1 cup
    Water cold or Vegetable broth
  • 1/2 tsp
    Salt sea or Kosher salt
  • 1 whole
    Lemon fresh or Lime
  • 1 clove
    Garlic fresh or Garlic powder
  • 1/2 tsp
    Mint dried or Fresh mint
  • 1/4 tsp
    Cinnamon ground or Allspice
  • 1/4 tsp
    Cloves ground or Nutmeg
  • 2 tbsp
    Olive oil extra virgin or Avocado oil
  • 1/4 tsp
    Black pepper freshly ground or White pepper
  • 1 bunch
    Parsley fresh or Cilantro
  • 3 whole
    Scallion fresh or Red onion
  • 2 whole
    Tomato ripe or Cherry tomatoes

Instructions

1

Prepare the bulgur wheat

Soak the bulgur wheat in cold water for about 2 hours until tender.

Ensure the bulgur is fully submerged in water for even soaking.

Ingredients needed for this step

bulgur wheat water
2

Drain the bulgur wheat

Drain the soaked bulgur wheat using a fine-mesh strainer and let it sit to dry.

Toss the bulgur occasionally to help it dry evenly.

Ingredients needed for this step

bulgur wheat
3

Prepare the dressing

In a small bowl, whisk together the lemon juice, minced garlic, dried mint, ground cinnamon, ground cloves, olive oil, and black pepper.

Taste the dressing and adjust the seasoning as needed.

Ingredients needed for this step

lemon garlic mint cinnamon cloves olive oil black pepper
4

Chop the vegetables

Chop the parsley, scallions, and tomatoes into small pieces.

Use a sharp knife for precise and clean cuts.

Ingredients needed for this step

parsley scallion tomato
5

Mix the salad

Combine the bulgur wheat, chopped vegetables, and dressing in a large bowl and toss well.

Let the salad sit for a few minutes to allow the flavors to meld.

Ingredients needed for this step

bulgur wheat parsley scallion tomato dressing
6

Serve the tabouli

Serve the tabouli in a serving bowl and garnish with additional parsley if desired.

Serve chilled for a refreshing taste.

Ingredients needed for this step

parsley

Nutrition Facts (100g)

Calories 120 kcal
Fat 5 g
  • Saturated Fat: 0.7 g
Carbohydrates 18 g
Fiber 3 g
Sugar 2 g
Protein 3 g

Learn More About This Recipe

📝

About this Recipe

Discover this Mediterranean Herb Tabouli recipe, a refreshing twist on the classic tabouli salad. Packed with fresh herbs, juicy tomatoes, and a zesty lemon dressing, this dish is perfect for a healthy lunch or a light dinner. Easy to prepare and bursting with flavor, it's a must-try for anyone who loves Mediterranean cuisine.
💪

Why This Recipe Is Good For You

This Mediterranean Herb Tabouli is a nutritious and delicious dish, rich in vitamins and minerals from the fresh herbs and vegetables. It's a great source of fiber and healthy fats, making it a wholesome choice for a balanced diet. Perfect for those seeking a light and healthy meal.
💡

Tips & Tricks

For the best flavor, use the freshest herbs and vegetables you can find. Allow the salad to sit for a few minutes before serving to let the flavors meld together. You can also prepare the bulgur wheat in advance to save time.
🔄

Recipe Variations

Try adding diced cucumber or crumbled feta cheese for extra texture and flavor. You can also substitute quinoa for bulgur wheat to make it gluten-free.
🗄️

Storage Instructions

Store any leftovers in an airtight container in the refrigerator for up to 2 days. The flavors will continue to develop, making it even more delicious the next day.
📚

Recipe History

Tabouli is a traditional Middle Eastern salad that has been enjoyed for centuries. Originating from the Levant region, it is a staple in Lebanese cuisine and has become popular worldwide for its fresh and vibrant flavors.
🥗

Nutritional Information

This recipe is low in calories and high in nutrients, making it a healthy choice. It's packed with antioxidants, vitamins, and healthy fats, contributing to overall well-being.
🍽️

Pairing Suggestions

Serve this tabouli salad alongside grilled chicken or fish for a complete meal. It also pairs well with hummus and pita bread for a Mediterranean-inspired feast.

Tags

healthy vegetarian vegan light refreshing mediterranean

Recipe Categories

Cuisine

middle eastern other

Meal Type

lunch dinner brunch snack

Course

salad side dish

Cooking Methods

raw

Occasions

everyday picnic brunch family gathering

Dietary Restrictions

vegetarian vegan low-sodium low-sugar halal kosher macrobiotic

Seasons

spring summer fall all-season

Difficulty

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