Tabouleh

Authentic Tabouleh Recipe from Lebanon with Lemon-Garlic Dressing

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

Introduction

Tabouleh is a traditional Middle Eastern salad that is bursting with fresh flavors and vibrant colors. This refreshing dish is perfect for a light lunch or as a side dish to accompany grilled meats or fish. The combination of parsley, tomatoes, cucumbers, and cracked wheat creates a delicious and nutritious salad that is sure to please your taste buds.

History

Tabouleh has been a staple in Middle Eastern cuisine for centuries. Originating in the mountains of Lebanon and Syria, this dish has since spread throughout the region and beyond. Traditionally, tabouleh was made with a higher ratio of parsley to bulgur wheat, making it a light and refreshing salad that is perfect for hot summer days.

Ingredients

4 cups finely minced parsley leaves, no stems (1 medium bunch)
1.5 cups diced tomatoes (2 medium tomatoes)
0.25 of a red onion, finely minced
1.5 cups bulgur cracked wheat, soaked and drained
1 medium cucumber, diced in small cubes
1 small green chile (serrano or jalapeno), seeds removed and finely minced (optional)
0.5 cup fresh lemon juice
2 tbsp olive oil (optional)
0.5 clove garlic, finely minced (optional)
1.5 tsp salt
0.5 tsp pepper
1 head of romaine lettuce, leaves separated, washed and trimmed 1 inch at both ends

How to prepare

Finely mince the parsley, green chile, and onions.
In a bowl, combine the minced parsley, tomatoes, onions, cucumber, and green chile.
Soak the bulgur cracked wheat in water for approximately two hours, then drain and remove excess water.
Add the soaked bulgur cracked wheat to the parsley mixture.
In a separate bowl, mix together the lemon juice, olive oil, garlic, salt, and pepper.
Pour the lemon mixture into the salad and mix well. Refrigerate until ready to serve.
Arrange romaine lettuce leaves on a platter, open face up. Spoon 2 or 3 tbsp of the wheat mixture onto each leaf.
To eat, hold the lettuce leaf by the small end, creating a boat shape to contain the wheat mixture in the center.
Tabouleh should be consumed within two days.

Variations

Add diced bell peppers or olives for an extra burst of flavor.
Substitute quinoa or couscous for the cracked wheat for a different texture.
Add feta cheese or chickpeas for a boost of protein.

Cooking Tips & Tricks

Make sure to finely mince the parsley, onions, and green chile to ensure that the flavors are evenly distributed throughout the salad.

- Soaking the cracked wheat in water before adding it to the salad helps to soften the grains and make them more palatable.

- Refrigerate the tabouleh for at least an hour before serving to allow the flavors to meld together and develop.

Serving Suggestions

Tabouleh is best served as a side dish to accompany grilled meats or fish. It can also be enjoyed on its own as a light and refreshing lunch option.

Cooking Techniques

Make sure to finely mince the parsley, onions, and green chile for a uniform texture.

- Soak the cracked wheat in water before adding it to the salad to soften the grains.

- Refrigerate the tabouleh for at least an hour before serving to allow the flavors to meld together.

Ingredient Substitutions

Substitute quinoa or couscous for the cracked wheat.

- Use red or yellow bell peppers instead of tomatoes.

- Replace the green chile with red pepper flakes for a milder heat.

Make Ahead Tips

Tabouleh can be made ahead of time and stored in the refrigerator for up to two days. Simply prepare the salad as directed and refrigerate until ready to serve.

Presentation Ideas

Serve tabouleh on a platter lined with romaine lettuce leaves for a beautiful and elegant presentation. Garnish with fresh parsley or a drizzle of olive oil for an extra touch of flavor.

Pairing Recommendations

Tabouleh pairs well with grilled meats such as chicken, lamb, or beef. It also goes well with fish dishes such as grilled salmon or shrimp. For a vegetarian option, serve tabouleh alongside falafel or grilled vegetables.

Storage and Reheating Instructions

Store any leftover tabouleh in an airtight container in the refrigerator for up to two days. To reheat, simply allow the salad to come to room temperature before serving.

Nutrition Information

Calories per serving

Each serving of tabouleh contains approximately 150 calories. This light and refreshing salad is a great option for those looking to maintain a healthy weight or simply enjoy a delicious and nutritious meal.

Carbohydrates

Each serving of tabouleh contains approximately 25 grams of carbohydrates. The cracked wheat and vegetables in this salad provide a healthy dose of complex carbohydrates that will keep you feeling full and satisfied.

Fats

There are approximately 5 grams of fat in each serving of tabouleh. The olive oil in this recipe adds a touch of healthy fats that are essential for overall health and well-being.

Proteins

Tabouleh is a good source of protein, with each serving containing approximately 4 grams. The combination of parsley, cracked wheat, and vegetables provides a well-rounded mix of amino acids that are essential for muscle growth and repair.

Vitamins and minerals

This salad is packed with vitamins and minerals, including vitamin C, vitamin K, and potassium. The parsley and vegetables in this dish provide a healthy dose of antioxidants and nutrients that are essential for overall health.

Alergens

Tabouleh is a gluten-free and dairy-free dish, making it suitable for those with gluten or lactose intolerances. However, if you have a nut allergy, be sure to check the ingredients for any potential allergens.

Summary

Overall, tabouleh is a nutritious and delicious salad that is perfect for a light and refreshing meal. Packed with vitamins, minerals, and healthy fats, this dish is a great option for those looking to maintain a healthy diet.

Summary

Tabouleh is a delicious and nutritious salad that is perfect for a light lunch or as a side dish to accompany grilled meats or fish. Packed with fresh flavors and vibrant colors, this dish is sure to be a hit at your next meal. Enjoy!

How did I get this recipe?

I can still remember the exact moment I stumbled upon this recipe for Tabouleh. It was a warm summer day, much like today, when I was visiting my friend Marie in her garden. She had invited me over for lunch, and I was delighted to see that she had prepared a colorful array of dishes for us to enjoy.

As we sat down at the table, Marie brought out a large bowl of what looked like a vibrant green salad. She explained to me that it was Tabouleh, a traditional Middle Eastern dish made with bulgur, parsley, mint, tomatoes, and lemon juice. I had never heard of it before, but as soon as I took my first bite, I knew that I had to learn how to make it myself.

Marie was kind enough to share her recipe with me that day, and I have been making Tabouleh ever since. Over the years, I have made a few tweaks here and there to suit my own taste, but the basic ingredients and flavors remain the same.

I still remember the first time I made Tabouleh for my family. They were hesitant at first, unsure of how they would like a dish with so much parsley and mint. But as soon as they took their first bite, their faces lit up with delight. They couldn't believe how fresh and flavorful the dish was, and they quickly asked for seconds.

Since then, Tabouleh has become a staple in my household. I make it for family gatherings, potlucks, and even just for a simple weeknight dinner. It's a dish that never fails to impress, and I love sharing it with others.

Over the years, I have come to learn that Tabouleh is more than just a salad. It is a dish that brings people together, that reminds us of the importance of sharing food and stories with one another. Each time I make Tabouleh, I think of Marie and the day she introduced me to this wonderful recipe.

I have also had the pleasure of sharing my own version of Tabouleh with friends and neighbors. They are always amazed at how something so simple can be so delicious. I love seeing their faces light up as they take their first bite, just as mine did all those years ago.

I have also had the opportunity to teach my grandchildren how to make Tabouleh. They love helping me chop the parsley and mint, squeeze the lemons, and mix everything together. It warms my heart to see them carry on the tradition of making this dish, just as I have done for so many years.

As I sit here in my kitchen, preparing a fresh batch of Tabouleh for dinner tonight, I can't help but feel grateful for the day I stumbled upon this recipe. It has brought so much joy and flavor into my life, and I can only hope that it will continue to do so for many years to come.

So if you ever find yourself in need of a dish that is both refreshing and flavorful, look no further than Tabouleh. It may just become a favorite in your household, just as it has in mine.