Lebanese Tabbouleh (also spelled Tabouli) is a refreshing Levantine salad made with finely chopped herbs, tomatoes, cucumber, and fine bulgur, all tossed in a light lemon vinaigrette and seasoned with salt and pepper. This vibrant salad is packed with flavor and texture, making it a powerhouse dish. Variations of tabbouleh exist, such as Turkish kisir or Armenian eetch, which contain more bulgur and less parsley.
There are many adaptations of tabbouleh that use couscous, quinoa, or semolina instead of bulgur, and some recipes even incorporate pomegranate seeds in place of chopped tomatoes or add lettuce and peppers. This is why tabbouleh is one of the most beloved salads in the Middle East, with its popularity spreading worldwide! You will surely enjoy this delightful tabbouleh; give it a try.
Refreshing Tabbouleh Salad
This refreshing Tabbouleh Salad features finely chopped herbs, tomatoes, cucumber, and bulgur, all tossed in a zesty lemon vinaigrette. Perfect as a side dish or a light meal, this salad is a staple of Mediterranean cuisine.
Ingredients
- 3/4 cup fine bulgur wheat (see note 1)
- Fine sea salt and freshly ground black pepper to taste
- 1 teaspoon ground caraway seeds, freshly ground (available at Asian stores)
- 1 1/2 cups finely diced English cucumber (see note 2)
- 2 cups (10.5 ounces) quartered cherry tomatoes
- 1/3 packed cup of finely chopped fresh mint (see note 3)
- 1 packed cup of finely chopped fresh parsley (approximately 2 bunches)
- 3/4 cup finely chopped fennel bulb (approximately 1 bunch)
- DRESSING***
- 1/4 cup extra-virgin olive oil
- 3 tablespoons fresh lemon juice, plus 1 teaspoon lemon zest (from 2 lemons)
- 1 teaspoon ground cumin
- 1 1/2 teaspoons honey
- 1 tablespoon Dijon mustard
- 2 tablespoons balsamic or apple cider vinegar
Instructions
Bulgur***
Bring a small pot of 1 1/4 cups of water to a boil. Meanwhile, add the bulgur to a large bowl.
Sprinkle with 3/4 teaspoon salt, then pour the boiling water over the bulgur. Stir quickly, cover with a tight lid, and let it sit to keep warm.
Allow it to sit for 15-25 minutes or until all the water is absorbed by the bulgur.
Remove the lid and fluff with a fork. Let cool to room temperature. (If you are in a hurry, place it in the fridge!) We recommend preparing this part in the morning to make assembling the salad quicker!
Dressing***
In a wide-mouth jar, combine all of the dressing ingredients. Season to taste (I typically add 3/4 teaspoon salt and 1/2 teaspoon pepper). Shake vigorously to combine and refrigerate until ready to use.
Salad***
In a large bowl, combine the completely cooled bulgur, cucumbers, tomatoes, mint, freshly ground caraway seeds, parsley, and sautéed fennel bulb. Toss gently. Add the dressing and toss again. Taste and adjust seasoning as needed. Serve immediately or refrigerate until ready to serve.
Storage***
This salad will stay fresh in an airtight container for 2-3 days, with the flavor (and aroma) becoming more intense each day.
It is always best to enjoy it fresh.
Before serving, give the stored salad a good stir and taste to see if it needs more seasoning or another squeeze of lemon. This salad does not freeze or thaw well.
Nutrition
-
180 Calories
-
30g Carbohydrates
-
8g Fat
-
5g Fiber
-
6g Protein
-
300mg Sodium
Notes
***1. Bulgur Wheat*** Bulgur is sprouted, dried, and cracked wheat. There are different varieties, primarily varying from fine to coarse. For this recipe, fine bulgur works best, providing the ideal texture for the salad and is easy to prepare. If you cannot find it in mainstream grocery stores, you can order it online. If fine bulgur is unavailable, coarse bulgur works just as well; just follow the package directions for cooking, and you will enjoy it both ways. ***2. Cucumbers*** Whenever possible, choose organic cucumbers, as they have the best flavor. Regular cucumbers can be too watery and lack flavor. If organic cucumbers are not available, opt for Japanese, English, or Persian cucumbers (often labeled as mini or salad cucumbers). You will need one large cucumber or about 4-5 small salad cucumbers. ***3. Fresh Herbs*** Using a food processor to chop the herbs can result in a lackluster texture; the herbs may brown quickly, be chopped unevenly, and become watery, which can lead to fermentation. While it may seem like a lot of work, hand-chopping the herbs is worth it for the best flavor. Finely chop and tightly pack the herbs to achieve the proper measurement. Be sure to use flat-leaf Italian parsley instead of curly parsley for this recipe, as it has a more robust flavor, while curly parsley is typically used as a garnish.
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