Tabbouleh

Tabbouleh Recipe - Vegan Salad with Lemon-Garlic Dressing

Region / culture: Italy | Preparation time: 20 minutes | Cooking time: 0 minutes | Servings: 4 |

Vegan diet

Introduction

Tabbouleh is a traditional Middle Eastern salad that is bursting with fresh flavors and vibrant colors. This dish is a perfect combination of bulgur wheat, parsley, tomatoes, and a zesty lemon dressing. Tabbouleh is not only delicious but also incredibly nutritious, making it a popular choice for those looking for a healthy and flavorful meal.

History

Tabbouleh has been a staple in Middle Eastern cuisine for centuries. It originated in the mountains of Lebanon and Syria, where it was traditionally made with bulgur wheat, parsley, mint, tomatoes, onions, and a lemon dressing. Over time, the recipe has evolved to include various ingredients such as cucumbers, bell peppers, and even feta cheese. Tabbouleh is now enjoyed all over the world and is a favorite dish for those looking for a light and refreshing meal.

Ingredients

1 cup of bulgur wheat
1 cup of hot water
3 cups of fresh flat leaf parsley, chopped
4 scallions
3 lemons
1 garlic clove
2 tbsp of olive oil
0.5 tsp of salt
0.25 tsp of pepper
0.75 cup of diced tomatoes

How to prepare

Place the bulgur in a medium bowl and add 1 cup of hot water. Allow the bulgur to absorb the water.
Rinse the parsley under running water using a colander. Pat dry the herbs with paper towels.
Wash and dry the scallions. On a cutting board, remove the roots and slice the white portion into 0.25-inch slices. Finely chop the slices, discarding the green tops.
Roll the lemons on a flat surface to loosen the membranes.
Cut the lemons in half and squeeze each half over a measuring cup until you have 0.5 cup of juice. Remove any seeds.
Peel the garlic clove and slice it with a paring knife. Mince the sliced garlic.
In a small bowl, whisk together the scallions, lemon juice, garlic, olive oil, salt, and pepper. Fold the lemon juice mixture into the bulgur using a spoon. Add the tomatoes and continue stirring until well combined.

Variations

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

Cooking Tips & Tricks

Make sure to rinse the bulgur thoroughly before using it to remove any excess starch.

- Use fresh, high-quality ingredients for the best flavor.

- Adjust the seasoning to your taste preferences by adding more lemon juice, salt, or pepper.

- Let the tabbouleh sit in the refrigerator for at least an hour before serving to allow the flavors to meld together.

Serving Suggestions

Tabbouleh can be served as a side dish or as a main course. It pairs well with grilled meats, fish, or falafel. You can also serve it with pita bread or as a topping for salads.

Cooking Techniques

Make sure to rinse the bulgur thoroughly before using it to remove any excess starch.

- Chop the parsley finely to ensure that it is evenly distributed throughout the dish.

- Let the tabbouleh sit in the refrigerator for at least an hour before serving to allow the flavors to meld together.

Ingredient Substitutions

You can substitute couscous or quinoa for bulgur wheat.

- Use red onion instead of scallions for a stronger flavor.

- Replace the tomatoes with diced cucumbers or bell peppers.

Make Ahead Tips

Tabbouleh can be made ahead of time and stored in the refrigerator for up to 2 days. The flavors will continue to develop, making it even more delicious.

Presentation Ideas

Serve tabbouleh in a large bowl garnished with fresh parsley leaves and lemon wedges. You can also sprinkle some sumac or za'atar on top for extra flavor.

Pairing Recommendations

Tabbouleh pairs well with grilled meats, fish, or falafel. It also goes well with hummus, tzatziki, or baba ganoush.

Storage and Reheating Instructions

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

Nutrition Information

Calories per serving

One serving of tabbouleh contains approximately 200 calories, making it a light and nutritious meal option.

Carbohydrates

One serving of tabbouleh contains approximately 30 grams of carbohydrates. The majority of these carbohydrates come from the bulgur wheat and tomatoes in the dish.

Fats

Each serving of tabbouleh contains about 7 grams of fat, primarily from the olive oil used in the dressing. Olive oil is a healthy source of monounsaturated fats, which are beneficial for heart health.

Proteins

Tabbouleh is not a significant source of protein, with each serving containing around 3 grams. However, you can increase the protein content by adding chickpeas or grilled chicken to the dish.

Vitamins and minerals

Tabbouleh is rich in vitamins and minerals, particularly vitamin C, vitamin K, and potassium. The parsley and tomatoes in the dish are excellent sources of these nutrients.

Alergens

Tabbouleh is a gluten-free dish, making it suitable for those with gluten sensitivities. However, it does contain garlic and onions, which may be allergens for some individuals.

Summary

Overall, tabbouleh is a healthy and flavorful dish that is low in calories and high in vitamins and minerals. It is a great option for those looking for a light and refreshing meal.

Summary

Tabbouleh is a delicious and nutritious dish that is perfect for any occasion. With its fresh flavors and vibrant colors, it is sure to be a hit with your family and friends. Enjoy this Middle Eastern classic as a side dish or a main course for a light and refreshing meal.

How did I get this recipe?

I can still recall the sense of amazement I felt when I first saw this recipe for Tabbouleh. It was many years ago, when I was just a young girl visiting my aunt in Lebanon. My aunt was a fantastic cook, and she had a knack for creating delicious dishes that were bursting with flavor. Tabbouleh was one of her specialties, and I was eager to learn how to make it.

My aunt took me under her wing and showed me how to prepare the dish. She explained that Tabbouleh is a traditional Middle Eastern salad made with bulgur, tomatoes, parsley, mint, and onions, all tossed together in a tangy lemon and olive oil dressing. The combination of fresh herbs and zesty flavors was unlike anything I had ever tasted before.

I watched in awe as my aunt effortlessly chopped the vegetables and herbs, expertly balancing the flavors to create a perfect harmony of tastes and textures. She explained that the key to a great Tabbouleh lies in the quality of the ingredients – fresh, vibrant herbs, ripe tomatoes, and the best olive oil you can find.

As I helped my aunt prepare the Tabbouleh, I listened intently as she shared stories of her own childhood in Lebanon and the recipes she had learned from her own mother and grandmother. She told me that cooking is not just about following a recipe, but about connecting with your roots and preserving the traditions of your culture.

After we finished making the Tabbouleh, my aunt and I sat down to enjoy a meal together. The salad was bright and refreshing, with each bite bursting with flavor. I could taste the love and care that had gone into its preparation, and I knew that this recipe would become a cherished part of my own culinary repertoire.

When I returned home, I made Tabbouleh for my family and friends, sharing with them the flavors and stories I had learned in Lebanon. Over the years, I have continued to refine my recipe, adding my own twist with extra herbs or a squeeze of fresh lemon juice.

I have shared my recipe for Tabbouleh with countless people, each time passing on a piece of my family's culinary heritage. It brings me joy to see others enjoy the flavors of the Middle East and appreciate the simple yet exquisite beauty of this traditional dish.

As I look back on that day in Lebanon when I first learned to make Tabbouleh, I am filled with gratitude for my aunt and the generations of women who came before her, passing down their knowledge and love of food. Cooking is more than just a means of sustenance – it is a way to connect with our past, share stories, and create memories that will last a lifetime.

And so, as I continue to cook and share my recipes with others, I carry with me the lessons and traditions that have been passed down through the generations. Tabbouleh will always hold a special place in my heart, a reminder of the power of food to bring people together and create lasting bonds of love and friendship.