Tabouli – Bulgar wheat with parsley and tomatoes

Tabouli Recipe - Traditional Cypriot Bulgar Wheat Salad with Parsley and Tomatoes

Region / culture: Cyprus | Preparation time: 1 hour | Servings: 4 |

Vegetarian diet

Introduction

Tabouli – Bulgar wheat with parsley and tomatoes

Tabouli, also known as tabbouleh, is a popular Middle Eastern salad made with bulgur wheat, parsley, tomatoes, mint, and other fresh ingredients. This refreshing and flavorful dish is perfect for summer gatherings or as a light and healthy side dish.

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 bulgur wheat was a common ingredient. Over time, the recipe spread to other countries in the region and beyond, becoming a beloved dish around the world.

Ingredients

250 g bulgur wheat (cracked wheat)
50 g parsley, washed and finely chopped
4 tbsp mint, washed and finely chopped
3 spring onions, washed, trimmed and finely chopped
1 medium onion, finely chopped
4 tomatoes, peeled, washed, deseeded, and chopped into cubes
6 tbsp olive oil
4 tbsp lemon juice (or as desired)
salt and pepper

How to prepare

Place the bulgur wheat in a bowl and cover it with water for 1 hour. After soaking, use a fine sieve to drain it well.
In a large bowl, combine the bulgur wheat with all the ingredients except the tomato. Add the tomato only after all the other ingredients are mixed well.
This refreshing salad can be served with barbecued or grilled meat dishes, or it can be served as a starter.

Variations

Add diced cucumbers or bell peppers for extra crunch and flavor.
Substitute quinoa or couscous for the bulgur wheat for a different texture.
Add feta cheese or olives for a Mediterranean twist.
Use fresh herbs like cilantro or dill in place of the parsley and mint for a unique flavor profile.

Cooking Tips & Tricks

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

- Be sure to chop the parsley, mint, and other ingredients finely to ensure a well-balanced and flavorful salad.

- Adjust the amount of lemon juice and olive oil to suit your taste preferences. Some people prefer a more tangy tabouli, while others prefer a milder flavor.

Serving Suggestions

Tabouli can be served as a side dish with grilled meats, kebabs, or falafel. It can also be enjoyed on its own as a light and refreshing salad. Serve it with a dollop of Greek yogurt or hummus for added flavor.

Cooking Techniques

Be sure to soak the bulgur wheat in water before using it in the recipe to soften the grains.

- Use a sharp knife to finely chop the parsley, mint, and other ingredients for a well-balanced salad.

- Mix the salad gently to avoid crushing the ingredients and releasing too much liquid.

Ingredient Substitutions

Use couscous or quinoa in place of bulgur wheat for a gluten-free option.

- Substitute green onions for the spring onions for a milder flavor.

- Use lime juice in place of lemon juice for a different citrusy twist.

Make Ahead Tips

Tabouli can be made ahead of time and stored in the refrigerator for up to 2 days. The flavors will continue to meld together, making it even more delicious. Just be sure to add the tomatoes right before serving to prevent the salad from becoming too watery.

Presentation Ideas

Serve tabouli in a large bowl or platter, garnished with a sprig of fresh mint or parsley. You can also sprinkle some sumac or za'atar on top for added flavor and visual appeal. Serve it alongside pita bread or grilled vegetables for a complete meal.

Pairing Recommendations

Tabouli pairs well with a variety of dishes, including grilled meats, kebabs, falafel, and hummus. It also goes well with Mediterranean-inspired dishes like stuffed grape leaves, tzatziki, and baba ganoush. Serve it with a glass of chilled white wine or a refreshing mint tea for a complete dining experience.

Storage and Reheating Instructions

Store any leftover tabouli in an airtight container in the refrigerator for up to 2 days. To reheat, simply let the salad come to room temperature or enjoy it cold. Avoid reheating in the microwave, as this can cause the vegetables to become mushy.

Nutrition Information

Calories per serving

Each serving of tabouli contains approximately 200 calories. This makes it a light and nutritious dish that can be enjoyed as part of a balanced meal.

Carbohydrates

Each serving of tabouli contains approximately 30 grams of carbohydrates. The bulgur wheat and vegetables in the salad provide a good source of complex carbohydrates, which can help provide sustained energy throughout the day.

Fats

Tabouli is a low-fat dish, with each serving containing approximately 10 grams of fat. The olive oil used in the recipe provides heart-healthy monounsaturated fats, which can help lower cholesterol levels and reduce the risk of heart disease.

Proteins

Each serving of tabouli contains approximately 5 grams of protein. While not a significant source of protein, the salad does provide a small amount of this essential nutrient, which is important for muscle growth and repair.

Vitamins and minerals

Tabouli is a rich source of vitamins and minerals, including vitamin C, vitamin K, and potassium. The parsley and tomatoes in the salad are particularly high in these nutrients, which are important for immune function, blood clotting, and heart health.

Alergens

Tabouli is a gluten-free dish, making it suitable for those with gluten sensitivities or celiac disease. However, it does contain parsley and mint, which are common allergens for some individuals.

Summary

Overall, tabouli is a healthy and nutritious dish that is low in calories and fat, but high in vitamins, minerals, and fiber. It can be enjoyed as part of a balanced diet and is a great option for those looking to incorporate more whole grains and vegetables into their meals.

Summary

Tabouli is a delicious and nutritious salad made with bulgur wheat, parsley, tomatoes, and other fresh ingredients. It is a versatile dish that can be enjoyed as a side dish or a light meal on its own. With its vibrant flavors and health benefits, tabouli is sure to become a favorite in your recipe repertoire.

How did I get this recipe?

The memory of finding this recipe for the first time is still fresh in my mind. It was a warm summer day, and I was visiting my friend Sarah who had just returned from a trip to the Middle East. She had brought back with her a wealth of knowledge about the cuisine of the region, and I was eager to learn from her.

As soon as I walked into her kitchen, the aroma of fresh herbs and spices hit me. Sarah was bustling about, chopping vegetables and mixing ingredients together. I asked her what she was making, and she replied that it was a dish called Tabouli – a traditional Middle Eastern salad made with bulgur wheat, parsley, tomatoes, and a tangy dressing.

I watched as Sarah expertly prepared the dish, her hands moving with grace and precision. She explained to me the importance of using fresh ingredients and the proper technique for cooking the bulgur wheat. I was captivated by her passion for cooking and her dedication to preserving the authenticity of the recipe.

After she had finished making the Tabouli, Sarah offered me a taste. I took a bite, and immediately I was transported to a bustling market in the Middle East, surrounded by the sights and sounds of exotic spices and flavors. The salad was light and refreshing, with a perfect balance of tangy and savory flavors.

I knew then and there that I had to learn how to make Tabouli myself. Sarah generously shared her recipe with me, and I eagerly took notes, making sure to capture every detail. She emphasized the importance of using the freshest ingredients and taking the time to chop everything finely to achieve the perfect texture.

Armed with my newfound knowledge, I returned home and set to work recreating the Tabouli recipe. I carefully measured out the bulgur wheat and soaked it in water until it was tender. I chopped the parsley and tomatoes with precision, making sure to remove any stems or seeds that could detract from the dish.

As I mixed everything together, I could feel the connection to the ancient tradition of Middle Eastern cuisine. The flavors and aromas mingled together, creating a symphony of taste that was both familiar and exotic. I knew that I had found a recipe that would become a staple in my own culinary repertoire.

Over the years, I continued to perfect my Tabouli recipe, tweaking it here and there to suit my own tastes. I experimented with different herbs and spices, adding a dash of mint or a squeeze of lemon to enhance the flavors. I shared the dish with friends and family, who marveled at its freshness and complexity.

Each time I made Tabouli, I felt a sense of pride and accomplishment. I knew that I was carrying on a tradition that stretched back generations, honoring the culinary heritage of a distant land. The recipe became more than just a dish – it became a connection to a world beyond my own, a reminder of the power of food to bring people together.

Now, as I stand in my kitchen preparing another batch of Tabouli, I am filled with gratitude for the journey that led me to this recipe. I think back to that fateful day with Sarah, and I smile at the memory of her generosity and passion for cooking. I know that every time I make Tabouli, I am paying homage to her and to the rich culinary traditions of the Middle East.

As I take a bite of the salad, savoring the flavors of parsley, tomatoes, and bulgur wheat, I am reminded once again of the magic of food. It has the power to transport us across continents and through time, connecting us to our past and to each other. And for that, I am eternally grateful.