Tabouli Recipe (with Video)

Tabouli Recipe: Tabouli, also spelled Tabbouleh, is a refreshing and vibrant salad originating from Middle Eastern cuisine.

Known for its fresh, citrusy flavors, this salad combines finely chopped parsley, mint, tomatoes, and bulgur wheat with a tangy dressing. It’s a staple in Levantine meals, served as part of mezze or as a side dish.

This guide walks you through a simple, step-by-step recipe to create an authentic Tabouli at home. Whether you’re new to this dish or a seasoned cook, this recipe guarantees mouthwatering results.

Ingredients Needed for Tabouli

To make an authentic Tabouli, you’ll need:

• Bulgur Wheat: ½ cup (fine or medium grain)
• Parsley: 2 large bunches, finely chopped
• Fresh Mint: ¼ cup, finely chopped
• Tomatoes: 3 medium, diced
• Cucumber: 1 small, diced (optional)
• Green Onions: 2-3 stalks, finely sliced
• Lemon Juice: ¼ cup, freshly squeezed
• Olive Oil: 3-4 tablespoons (extra virgin recommended)
• Salt: To taste
• Black Pepper: To taste

Substitutes:

• Replace bulgur with quinoa for a gluten-free version.
• Use dried mint if fresh isn’t available but reduce the quantity for a subtler flavor.

Tools and Equipment for Preparation

• A sharp knife (essential for finely chopping herbs)
• Large mixing bowl
• Cutting board
• Citrus juicer (optional but helpful)
• Strainer or sieve for rinsing bulgur

Step-by-Step Instructions to Make Tabouli

Step 1: Preparing the Bulgur Wheat

1. Choose the right bulgur: Fine or medium-grain bulgur works best for Tabouli.
2. Soak or cook the bulgur: Place ½ cup of bulgur in a bowl and cover it with hot water. Let it soak for 10-15 minutes until soft. Drain any excess water using a fine sieve.
3. Fluff and set aside: Use a fork to fluff the bulgur, ensuring it doesn’t clump together.

Step 2: Chopping Fresh Vegetables and Herbs

1. Parsley: Remove the thick stems and finely chop the leaves. Aim for a fluffy, not mushy, consistency.
2. Mint: Strip the leaves from the stems and finely chop. Mint adds a refreshing flavor, so don’t skip this!
3. Tomatoes: Dice them into small, uniform pieces to ensure an even texture.
4. Cucumber (optional): If adding, dice it finely for extra crunch.
5. Green onions: Slice thinly, using both the white and green parts.

Tip: Use a sharp knife to avoid bruising the herbs, which can make them soggy.

Step 3: Preparing the Dressing

1. Juice the lemons: Squeeze fresh lemons to yield about ¼ cup of juice.
2. Mix the dressing: In a small bowl, combine lemon juice, olive oil, salt, and black pepper. Whisk thoroughly to emulsify.
3. Taste test: Adjust salt or lemon juice to your preference.

Step 4: Combining Everything Together

1. Layer the ingredients: Start with the soaked bulgur in a large mixing bowl. Add chopped parsley, mint, tomatoes, cucumber, and green onions.
2. Pour the dressing: Drizzle the prepared dressing evenly over the mixture.
3. Mix gently: Toss everything using a large spoon or your hands to avoid crushing the ingredients.

Step 5: Letting the Flavors Meld

1. Rest the salad: Cover the bowl and let it sit for at least 30 minutes in the refrigerator. This allows the flavors to meld beautifully.
2. Serve chilled: Tabouli tastes best when served cold or at room temperature.

Tips for the Best Tabouli

• Use fresh, vibrant herbs for maximum flavor.
• Ensure the bulgur is completely drained to prevent a soggy salad.
• Chop vegetables and herbs finely to create a uniform texture.

Serving Suggestions

• Serve Tabouli as part of a mezze platter with hummus, baba ghanoush, and pita bread.
• Use it as a topping for grilled proteins like chicken or fish.
• For a low-carb meal, stuff it into lettuce cups or serve over a bed of greens.

Nutritional Benefits of Tabouli

Tabouli is a powerhouse of nutrients:

• Low in calories: A typical serving contains under 200 calories.
• Rich in fiber: Bulgur wheat aids digestion.
• Packed with vitamins: Parsley provides vitamins A, C, and K.
• Heart-healthy fats: Olive oil boosts good cholesterol.

Variations of Tabouli

1. Gluten-Free Tabouli: Substitute bulgur with quinoa or cauliflower rice.
2. High-Protein Tabouli: Add chickpeas or grilled chicken for a heartier dish.
3. Fruit-Infused Tabouli: Incorporate pomegranate seeds for a sweet, tangy twist.

Storage and Make-Ahead Tips

• Store Tabouli in an airtight container in the refrigerator for up to 3 days.
• For meal prep, chop herbs and vegetables in advance but mix them with bulgur and dressing just before serving.

FAQs about Tabouli Recipe

What is tabouli?

Tabouli, also spelled tabbouleh or tabouleh, is a traditional Middle Eastern salad known for its fresh, vibrant ingredients. It primarily consists of finely chopped parsley, tomatoes, mint, onion, bulgur wheat, and is seasoned with olive oil, lemon juice, and salt.

How do I choose the best parsley for tabouli?

For the best tabouli, use fresh, flat-leaf parsley. It should look bright green and feel crisp. Avoid parsley with wilted or yellowing leaves, as fresh parsley is key to getting that classic tabouli flavor.

Can I make tabouli without bulgur?

Yes, you can substitute bulgur with quinoa, couscous, or even cauliflower rice for a gluten-free version. Each alternative offers a unique texture and flavor but retains the essence of the traditional tabouli.

What variations can I add to my tabouli?

Tabouli is versatile. Add cucumbers for crunch, increase the amount of mint for a fresher taste, or include spices like cinnamon or allspice for a unique twist. Some versions also incorporate pomegranate seeds or feta cheese for additional flavor.

How long does tabouli last in the fridge?

Tabouli tastes best when consumed within 1-2 days as it tends to become soggy over time. Store it in an airtight container in the refrigerator to maintain its freshness.

Is tabouli healthy?

Yes, tabouli is very healthy. It is loaded with vitamins and minerals from its fresh ingredients, particularly parsley, which is rich in Vitamin C and Vitamin A. The olive oil and lemon dressing also contribute healthy fats and antioxidants.

Conclusion

Tabouli is a versatile, healthy, and delicious dish that fits seamlessly into any meal. With its zesty flavors and refreshing crunch, it’s a crowd-pleaser for all occasions. Try this recipe, make it your own, and enjoy the taste of the Middle East in every bite.