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Tabouli Recipe

This tabouli recipe is as authentic as they come.

I love Middle Eastern recipes. They are SO healthy and combine wonderful flavors in often simple dishes that taste spectacular.

This one is no exception.

Parsley is a staple in a Mediterranean diet and is featured in this unique recipe. Here it is combined with bulgur wheat, a very healthy whole grain, as well as lemon juice and olive oil, all healthy ingredients.

Tabouleh is traditionally served as an accompaniment to other dishes like falafel. It is also served alongside other appetizers/side dishes like hummus.

Tabouli is a staple in Lebanon, where it originated. It is now served in other cultures as well. (I am sure it will get emails telling me it actually originates somewhere else, but my source says Lebanon).

If you like Middle Eastern recipes and cuisine, you must give tabbouleh a try. It is healthy, has a unique flavor, and pairs really well with other recipes from the region.

Middle Eastern tabouli

Tabouli Recipe

This tabouli recipe is as authentic as they come. It combines wonderful flavors.
Prep Time 1 hr
Total Time 1 hr
Course Appetizer, Side Dish
Cuisine Middle Eastern
Servings 6 Servings
Calories 150 kcal

Ingredients
 
 

  • 1/2 cup bulgur
  • 3/4 cup water
  • 2 to 3 bunches parsley
  • 4 green onions
  • 2 lemons, juiced
  • 1/2 bunch fresh mint
  • 1 1/2 teaspoons salt
  • 1/4 cup olive oil
  • 1 tomato

Instructions
 

  • Soak the bulgar in water for 1 hour. Once it is soaked squeeze it out to remove the excess water.
  • Meanwhile, finely chop both the parsley and the mint. Chop the green onions.
  • In a bowl, place the bulgar, parsley, mint, onions, lemon juice, salt and oil. Finely chop the tomato and add it to the salad.

Nutrition

Calories: 150kcalCarbohydrates: 15gProtein: 3gFat: 10gSaturated Fat: 1gSodium: 607mgPotassium: 278mgFiber: 4gSugar: 2gVitamin A: 1874IUVitamin C: 49mgCalcium: 50mgIron: 2mg
Tried this recipe?Let us know how it was!

Serve this salad on a bed romaine lettuce, or with small pieces of romaine for scooping. It is also perfect served with other Middle Eastern delicacies like this falafel recipe or simply with pita bread.

Tips and Variations:

  • Traditionally only flat leafed parsley is used to make this dish.
  • If you wish, you can add a few herbs and spices to add more flavor. Popular add-ins include 1/2 teaspoon of any of the following: allspice, sage or thyme.
  • Some recipes also call for the addition of 1/2 teaspoon of sugar to the recipe to smooth out the flavor. Personally, I don’t think I would add it, but you can give it a try if you want.
  • You can use more bulgur in this recipe, up to 3/4 cup. Traditional tabouleh is heavier on the parsley though.
  • It’s not traditional but you can substitute quinoa or couscous for the bulgur. That makes it gluten free.

Take this recipe for tabouli, often also spelled tabbouleh (probably the original spelling) or tabouleh.

Benefits of Parsley

Parsley is one of the healthiest foods you can eat. It is rich with Vitamin E (Alpha Tocopherol) and is a good source of protein. It is also an excellent source of things like Vitamin A, Vitamin C, Iron, Folate, Calcium, Manganese, Copper and Potassium. It is low in both cholesterol and saturated fat.

This is a wonderful diabetic recipe. It is fairly low carb and the parsley is extremely healthy for us. Of course lemons and olive oil are fabulous as well.

Try this tabouli served with falafel.

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