Tabouli

Tabouli Recipe - Vegetarian Dish from Kuwait with Bulgur Wheat, Garlic, Lemon, Mint, Parsley, Scallions, Tomatoes, and Olive Oil

Region / culture: Kuwait | Preparation time: 45 minutes | Cooking time: 0 minutes | Servings: 4 |

Vegetarian diet

Introduction

Tabouli, also known as tabbouleh, is a traditional Middle Eastern salad that is bursting with fresh flavors and vibrant colors. This refreshing dish is made with a combination of bulgur wheat, fresh herbs, tomatoes, and a zesty lemon dressing. Tabouli is a popular dish that is enjoyed all around the world for its light and healthy qualities.

History

Tabouli has been a staple in Middle Eastern cuisine for centuries. It is believed to have originated in the mountains of Lebanon and Syria, where it was traditionally made with bulgur wheat, parsley, mint, tomatoes, and onions. Over time, the recipe has evolved to include various ingredients such as cucumbers, bell peppers, and even pomegranate seeds. Tabouli has become a beloved dish that is enjoyed at family gatherings, celebrations, and everyday meals.

Ingredients

0.33 cup of bulgur wheat
2 cloves of crushed garlic
3 whole lemons, juiced
1 bunch of fresh mint
8 large bunches of parsley, 8 cups chopped
4 whole tomatoes, ripe and diced
salt to taste
Freshly ground black pepper to taste
Optional: olive oil, recommended for taste (1 tbsp to a quarter cup)

How to prepare

Cover the bulgur with warm water and let it soak for 15 minutes.
Squeeze out any excess water.
In a bowl, mix together the lemon juice, crushed garlic, salt, and pepper.
Allow the mixture to rest until the bulgur becomes soft, which should take about 30 minutes.
Thoroughly wash and dry the mint and parsley.
Finely chop the parsley and mint using a knife or a food processor. If using a food processor, pulse the herbs to prevent over-chopping and turning them into a puree.
Combine the chopped mint, parsley, scallions, tomatoes, and bulgur mixture.
Toss the mixture with olive oil to your desired amount.
Adjust the taste by adding more lemon juice, salt, or pepper as desired.
Serve the mixture with small romaine lettuce leaves, using them as scoops.

Variations

Add diced cucumbers or bell peppers for extra crunch and flavor.
Substitute quinoa or couscous for bulgur wheat for a different texture.
Include feta cheese or olives for a Mediterranean twist.
Mix in cooked chickpeas or lentils for added protein.

Cooking Tips & Tricks

Be sure to soak the bulgur in warm water before using it in the recipe. This will help soften the grains and make them more palatable.

- Use fresh herbs for the best flavor. Parsley and mint are essential ingredients in tabouli and should be finely chopped to release their aromatic oils.

- Adjust the seasoning to your taste. Add more lemon juice, salt, or pepper as needed to enhance the flavors of the dish.

- For a more traditional touch, serve tabouli with romaine lettuce leaves for scooping.

Serving Suggestions

Tabouli can be served as a side dish or a main course. It pairs well with grilled meats, kebabs, falafel, or hummus. You can also enjoy tabouli on its own as a light and refreshing salad.

Cooking Techniques

Soak the bulgur in warm water to soften the grains before using them in the recipe.

- Finely chop the herbs to release their flavors and aromas.

- Toss the tabouli with the lemon dressing just before serving to keep the salad fresh and vibrant.

Ingredient Substitutions

Use quinoa, couscous, or rice in place of bulgur wheat.

- Swap out parsley or mint for other fresh herbs like cilantro or dill.

- Replace tomatoes with diced cucumbers or bell peppers for a different flavor profile.

Make Ahead Tips

Tabouli can be made ahead of time and stored in the refrigerator for up to 2-3 days. The flavors will continue to develop as the salad sits, making it even more delicious. Just be sure to toss the tabouli with the lemon dressing just before serving to keep it fresh.

Presentation Ideas

Serve tabouli in a large bowl or platter garnished with fresh herbs and lemon wedges. You can also arrange the tabouli on individual plates or bowls for a more elegant presentation. For a casual gathering, serve tabouli in small romaine lettuce leaves for a fun and interactive appetizer.

Pairing Recommendations

Tabouli pairs well with a variety of dishes and flavors. It complements grilled meats, seafood, or vegetarian dishes. You can also serve tabouli alongside other Middle Eastern favorites like hummus, baba ganoush, or stuffed grape leaves for a complete meal.

Storage and Reheating Instructions

Store leftover tabouli in an airtight container in the refrigerator for up to 2-3 days. To refresh the salad, drizzle with a little extra lemon juice and olive oil before serving. Avoid freezing tabouli, as the fresh herbs and vegetables may become mushy when thawed.

Nutrition Information

Calories per serving

A serving of tabouli typically contains around 150-200 calories, depending on the portion size and ingredients used. This light and refreshing salad is a great option for those looking to enjoy a flavorful dish without consuming too many calories.

Carbohydrates

Tabouli is a carbohydrate-rich dish due to the bulgur wheat and fresh vegetables used in the recipe. Carbohydrates are an essential source of energy for the body and can help fuel your daily activities.

Fats

Tabouli is a low-fat dish, especially if you choose to omit or use a minimal amount of olive oil in the recipe. Fats are important for overall health and should be consumed in moderation.

Proteins

While tabouli is not a significant source of protein, the bulgur wheat used in the recipe does contain some protein. To boost the protein content, you can add chickpeas, grilled chicken, or tofu to the dish.

Vitamins and minerals

Tabouli is packed with vitamins and minerals from the fresh herbs and vegetables used in the recipe. Parsley is a good source of vitamin K, vitamin C, and iron, while mint provides antioxidants and vitamin A. Tomatoes are rich in vitamin C and potassium, making tabouli a nutritious and flavorful dish.

Alergens

Tabouli is a gluten-free dish if made with gluten-free bulgur wheat. However, individuals with allergies to wheat, parsley, mint, or other ingredients in the recipe should exercise caution when consuming tabouli.

Summary

Overall, tabouli is a nutritious and delicious dish that is rich in carbohydrates, vitamins, and minerals. This refreshing salad is low in fat and calories, making it a healthy option for those looking to enjoy a light and flavorful meal.

Summary

Tabouli is a classic Middle Eastern salad that is bursting with fresh flavors and vibrant colors. This light and refreshing dish is made with bulgur wheat, fresh herbs, tomatoes, and a zesty lemon dressing. Tabouli is a nutritious and delicious option for those looking to enjoy a healthy and flavorful meal.

How did I get this recipe?

I remember the excitement I felt when I first saw this recipe for tabouli. It was many years ago, during a trip to Lebanon where I had the pleasure of dining at a local family's home. The flavors and aromas of the Middle Eastern cuisine captivated me, and I knew I had to learn how to recreate these dishes in my own kitchen.

The matriarch of the family, a kind and talented woman named Amira, graciously invited me into her kitchen to watch her prepare a traditional tabouli salad. As she chopped fresh herbs and vegetables, I watched in awe as she effortlessly combined flavors to create a dish that was both vibrant and delicious.

I asked Amira if she would be willing to share her recipe with me, and she smiled warmly and agreed. She explained that tabouli is a simple yet flavorful salad made with fresh parsley, mint, tomatoes, onions, and bulgur wheat, dressed with olive oil and lemon juice. She emphasized the importance of using the freshest ingredients possible to achieve the best flavor.

As I watched and took notes, Amira guided me through each step of the recipe, sharing her tips and tricks along the way. She explained that the key to a perfect tabouli is finely chopping the herbs and vegetables to create a harmonious blend of flavors and textures.

After tasting the finished salad, I was hooked. The combination of fresh herbs, tangy lemon juice, and nutty bulgur wheat was a revelation to my taste buds. I knew that this recipe would become a staple in my own kitchen, a dish that I would make for friends and family for years to come.

Back home, I set out to recreate Amira's tabouli recipe in my own kitchen. Armed with the knowledge and skills I had learned from her, I carefully chopped parsley, mint, tomatoes, and onions, soaking the bulgur wheat in water to soften it before mixing everything together with olive oil and lemon juice.

The aroma that filled my kitchen as I prepared the tabouli brought me back to that sunny afternoon in Lebanon, watching Amira work her magic in the kitchen. I knew that I had captured a piece of her culinary expertise in my own interpretation of her recipe.

As I shared my homemade tabouli with friends and family, they marveled at the fresh flavors and vibrant colors of the salad. They asked for the recipe, and I proudly shared the story of how I had learned to make this dish from a generous woman in Lebanon.

Over the years, I have continued to make tabouli regularly, experimenting with different variations and adding my own twists to the classic recipe. Each time I prepare it, I am reminded of that fateful day in Amira's kitchen, where I learned not just a recipe, but a piece of culinary history and tradition.

As I pass down the recipe for tabouli to my own family, I am filled with gratitude for the memories and experiences that have shaped my love for cooking. I am forever grateful to the kind strangers who have opened their homes and hearts to me, sharing their recipes and stories along the way.

In the end, it is not just about the food itself, but the connections and relationships that are forged through the act of sharing a meal. Tabouli will always hold a special place in my heart, a reminder of the generosity and warmth that can be found in a simple bowl of salad.