Tabbouleh

Name: Tabbouleh
Prep time: 20 min
Total time: 20 min
Yield: 4 servings
Cuisine: Lebanese
Ingredients: 1/4 cup fine bulgur wheat, soaked; 1/2 cup boiling water; 2 bunches flat-leaf parsley, finely chopped; 1/2 cup fresh mint leaves, finely chopped; 2 ripe tomatoes, finely diced; 4 green onions, finely chopped; 1/4 cup fresh lemon juice; 1/4 cup extra virgin olive oil; 1/2 tsp salt; 1/8 tsp ground allspice

A bright Lebanese herb salad built on mountains of fresh flat-leaf parsley and mint, with fine bulgur, diced tomatoes, and a lemony olive oil dressing. Refreshing and vibrant.

20 minEasyServes 4180 cal/serving

LebaneseSaladNo-CookVeganMediterraneanHigh FiberHalal-friendlyNut-FreeDairy-FreeEgg-FreeLow-SodiumPork-FreeAlcohol-FreeCorn-Free

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Ingredients

1/4 cup fine bulgur wheat, soaked
1/2 cup boiling water
2 bunches flat-leaf parsley, finely chopped
1/2 cup fresh mint leaves, finely chopped
2 ripe tomatoes, finely diced
4 green onions, finely chopped
1/4 cup fresh lemon juice
1/4 cup extra virgin olive oil
1/2 tsp salt
1/8 tsp ground allspice

Instructions

1

Pour 1/2 cup boiling water over 1/4 cup fine bulgur wheat and let soak for 15-20 minutes until tender. Drain any excess water and fluff.
2

Finely chop 2 bunches flat-leaf parsley and 1/2 cup fresh mint leaves. The herbs should make up the bulk of the salad.
3

Combine the soaked bulgur, parsley, mint, 2 finely diced ripe tomatoes, and 4 finely chopped green onions in a large bowl.
4

Whisk together 1/4 cup fresh lemon juice, 1/4 cup extra virgin olive oil, 1/2 tsp salt, and 1/8 tsp ground allspice.
5

Pour the dressing over the salad and toss well to combine.
6

Let rest 10-15 minutes for flavors to meld, then taste and adjust seasoning before serving.

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Questions

Can I skip the soak in Tabbouleh?

Step 1 reads: "Pour 1/2 cup boiling water over 1/4 cup fine bulgur wheat and let soak for 15-20 minutes until tender." Better not. The soak in step 1 hydrates the ingredient so it softens evenly in the time given; skipping it means a longer cook and a less even texture.

Is there a substitute for allspice in Tabbouleh?

The entry for Tabbouleh calls for 1/8 tsp ground allspice. In its place: Equal parts ground cinnamon, nutmeg and clove.

Can I make Tabbouleh gluten-free?

Yes. The gluten in Tabbouleh is 1/4 cup fine bulgur wheat, soaked. Swap the grain for cooked rice or quinoa (the chew will differ). Everything else proceeds as written.

How many calories are in Tabbouleh?

One serving (the recipe makes 4) is about 180 calories, with 6 g protein, 24 g carbohydrate and 8 g fat, plus 6 g fiber and 280 mg sodium. The figures are estimates computed from the ingredient list.

Can I make Tabbouleh ahead?

Yes, it takes well to being made ahead. The base of Tabbouleh is bulgur, which holds up: it keeps three to four days refrigerated and tastes better after a few hours, once the dressing has soaked in. Hold back a spoonful of dressing to freshen it before serving. It does not freeze.

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