Lebanese Tabbouleh

Lebanese Tabbouleh Recipe - Burghul, Parsley, Mint, Tomato, and More

Region / culture: Italy, Lebanon | Preparation time: 2 hours | Servings: 4

Introduction

Lebanese Tabbouleh is a refreshing and flavorful salad that is popular in Middle Eastern cuisine. It is made with a combination of fresh herbs, vegetables, and bulgur wheat, all tossed in a tangy lemon and olive oil dressing. This dish is perfect for a light and healthy meal or as a side dish to accompany grilled meats or kebabs.

History

Tabbouleh has been a staple in Lebanese cuisine for centuries. It is believed to have originated in the mountains of Lebanon and Syria, where the abundance of fresh herbs and vegetables inspired the creation of this vibrant salad. Tabbouleh has since become popular worldwide, known for its fresh flavors and nutritious ingredients.

Ingredients

85 g (3 oz, 0.5 cup) burghul
2 bunches flat-leaf parsley (about 30 g before washing, or 1.5 cups chopped)
1 bunch fresh mint (about 10 g before washing, or 0.5 cup chopped)
3 green onions or 1 small onion
1 large tomato
90 ml (3 oz, 6 tbsp) lemon juice
60 ml (2.5 oz, 4 tbsp) olive oil
salt
1 romaine lettuce (optional)

How to prepare

Soak the burghul in water for approximately 2 hours, then rinse and drain.
Finely chop the parsley, mint, and green onions.
Dice the tomato.
In a mixing bowl, combine all the ingredients including the burghul.
Season with salt to taste, lemon juice, and olive oil. Mix well.
Serve the mixture in a bowl, lined with lettuce leaves.

Variations

Add diced cucumbers or bell peppers for extra crunch.
Substitute quinoa or couscous for the bulgur wheat for a gluten-free option.
Top with crumbled feta cheese or olives for a Mediterranean twist.

Cooking Tips & Tricks

Make sure to soak the bulgur wheat in water for at least 2 hours before using it in the salad. This will soften the grains and give them a nice texture.

- Use fresh herbs for the best flavor. Parsley and mint are essential ingredients in tabbouleh, so be sure to use them in abundance.

- Adjust the seasoning to your taste. Add more lemon juice or olive oil if desired, and don't be afraid to experiment with different herbs and vegetables.

Serving Suggestions

Serve tabbouleh as a side dish with grilled chicken, lamb, or fish. It also makes a great topping for falafel or as a filling for pita bread sandwiches.

Cooking Techniques

Use a sharp knife to finely chop the herbs and vegetables for a uniform texture.

- Toss the salad gently to avoid crushing the delicate herbs.

Ingredient Substitutions

Use red onion or shallots instead of green onions.

- Substitute lime juice for lemon juice for a slightly different flavor.

Make Ahead Tips

Tabbouleh can be made ahead of time and stored in the refrigerator for up to 2 days. Just be sure to add the dressing right before serving to keep the salad fresh and crisp.

Presentation Ideas

Serve tabbouleh in a large bowl or platter, garnished with extra herbs and a drizzle of olive oil. You can also serve it in individual bowls or on a bed of lettuce leaves for a beautiful presentation.

Pairing Recommendations

Pair tabbouleh with grilled meats, kebabs, or falafel for a complete Middle Eastern meal. It also pairs well with hummus, tzatziki, or baba ganoush for a mezze-style spread.

Storage and Reheating Instructions

Store leftover tabbouleh in an airtight container in the refrigerator for up to 2 days. To reheat, let the salad come to room temperature or enjoy it cold.

Nutrition Information

Calories per serving

Calories: 150 per serving

Carbohydrates

Carbohydrates: 18g per serving

Fats

Total Fat: 7g per serving

Saturated Fat: 1g per serving

Proteins

Protein: 3g per serving

Vitamins and minerals

Vitamin A: 20% of daily value per serving

Vitamin C: 30% of daily value per serving

Iron: 10% of daily value per serving

Alergens

Contains wheat (bulgur)

Summary

Lebanese Tabbouleh is a nutritious dish that is low in calories and high in vitamins and minerals. It is a good source of fiber, antioxidants, and healthy fats from the olive oil.

Summary

Lebanese Tabbouleh is a vibrant and flavorful salad that is perfect for a light and healthy meal. Packed with fresh herbs, vegetables, and bulgur wheat, this dish is a nutritious and delicious addition to any menu. Enjoy it as a side dish or as a main course, and savor the bright flavors of the Middle East in every bite.

How did I get this recipe?

I remember the joy I felt when I first discovered this recipe for Lebanese Tabbouleh. It was a warm summer day, and I had been invited to a neighbor's backyard barbecue. As I walked into the party, my senses were immediately overwhelmed by the delicious smells coming from the grill.

I made my way over to the food table and was greeted by a large bowl of vibrant green Tabbouleh salad. I had never tried Lebanese food before, but something about the fresh herbs and tangy dressing caught my eye. I scooped a generous portion onto my plate and took my first bite. The flavors exploded in my mouth - tangy lemon, crisp cucumber, and fragrant mint and parsley. I was hooked.

I immediately sought out the host of the party, a sweet Lebanese woman named Nadia. I asked her for the recipe, and she smiled and told me that it had been passed down through her family for generations. She offered to teach me how to make it, and I eagerly accepted.

Nadia took me under her wing and showed me how to properly chop the herbs, dice the tomatoes, and soak the bulgur wheat. She explained the importance of using fresh ingredients and how to balance the flavors of the lemon juice and olive oil dressing. As we worked together in her kitchen, she shared stories of her childhood in Lebanon and the traditional dishes her mother and grandmother had taught her to make.

After a few hours of chopping, mixing, and tasting, the Tabbouleh was finally ready. Nadia poured us each a glass of mint tea and we sat down to enjoy our creation. As I took my first bite, I felt a wave of nostalgia wash over me. The flavors were so familiar, yet so new and exciting.

From that day on, Lebanese Tabbouleh became a staple in my cooking repertoire. I made it for family gatherings, potlucks, and any chance I got to share it with others. Each time I made it, I thought of Nadia and the special bond we had formed over a simple salad.

As the years went by, I continued to perfect my Tabbouleh recipe, adding a little extra lemon here, a pinch more salt there. I experimented with different variations, adding in grilled chicken or chickpeas for a heartier meal. But no matter how I tweaked the recipe, the flavors of that first batch with Nadia always remained my favorite.

Now, as I pass on this recipe to my own grandchildren, I think back on that fateful summer day and smile. The joy of discovering Lebanese Tabbouleh has not only enriched my culinary skills, but has also brought me closer to my neighbors and friends. Food has a way of transcending borders and cultures, connecting us in ways we never thought possible.

So as I stand in my kitchen, chopping herbs and squeezing lemons, I am reminded of the warmth and generosity of Nadia, and the joy of sharing a simple, delicious meal with those I love. And for that, I am forever grateful.