SAEDNEWS: A completely light dinner with an extraordinary taste for those on a diet. This appetizer can also be served as a salad alongside various dishes, adding vibrant color to your table.
Tabbouleh salad is one of the most popular dishes in Lebanese cuisine. Its popularity has crossed borders, making it a favorite around the world. This salad is not only a staple at parties but also a healthy and widely enjoyed addition to daily meals.
The amazing thing about tabbouleh is how simple and quick it is to prepare. You can easily make this delicious and nutritious combination at home and enjoy its health benefits. Below is a step-by-step guide to making authentic Lebanese tabbouleh.
Ingredient | Amount |
|---|---|
Fine bulgur | 2 cups |
Boiling water | 4 cups |
Fresh parsley | 3 cups |
Fresh mint | 1½ cups |
Green onions | 8 stalks |
Small red onion | 2 |
Large cucumber, chopped | 1 |
Olive oil | 3 tbsp |
Fresh lemon juice | ½ cup |
Small tomatoes | 2 |
Lettuce leaves for garnish | 1 small head |
Ingredient | Amount |
|---|---|
Mustard | 2 tsp |
Chopped shallot | 1 medium |
Olive oil | ⅔ cup |
Grape vinegar | ½ cup |
Pepper | 1 tbsp |
Salt | 2 tbsp |
Step 1:
Mix the fine bulgur with some olive oil in a covered bowl. Pour enough boiling water to cover the bulgur, cover the bowl, and let it sit for 15–30 minutes until the bulgur absorbs the water and softens.
Step 2:
While the bulgur is resting, grate the cucumber and squeeze out the excess water. Finely chop all fresh herbs (parsley, mint, green onions, etc.).
Step 3:
Drain the soaked bulgur and transfer it to the bowl with the chopped herbs and grated cucumber. Mix well so the flavors combine. Then add salt, pepper, and lemon juice.
Step 4:
To prepare the dressing, combine mustard, chopped shallot, vinegar, and olive oil in a small bowl. Mix with salt until smooth.
Step 5:
Pour the dressing over the salad, mix lightly, and for presentation, arrange the tabbouleh on a bed of lettuce leaves before serving.
Adding different herbs and vegetables can enhance the flavor, texture, and nutritional value.
You can use green onions instead of red onion, or choose either according to preference.
Fresh tomatoes give a mild, tangy taste.
Avocado adds a new flavor and creamy texture.
Other vegetables like cabbage or bell peppers can be included.
A few tablespoons of sesame seeds can add a nutty flavor and extra fiber and protein.
Using olive oil gives the salad a mild and smooth taste.
You can substitute bulgur with other grains like quinoa or rice.
Adding feta cheese makes the salad even more flavorful.
Always use fresh, high-quality ingredients and avoid excessive salt or oil to maximize the health benefits.
Serve as a standalone healthy dish; garnish with raisins, shredded coconut, or dates.
Pair with grilled meats, burgers, or falafel.
Serve with flatbread for lunch or dinner.
Use in sandwiches with grilled meat, feta, pickles, and tomatoes.
For parties, serve in glass or ceramic bowls alongside other dishes.
Tabbouleh is a traditional Middle Eastern dish rich in nutrients:
High in antioxidants, supporting heart health.
Rich in fiber and protein, aiding muscle building, digestion, and gut health.
Contains vitamins and minerals beneficial for skin, bones, and immunity.
Helps reduce the risk of chronic diseases like heart disease, diabetes, and some cancers.
Tabbouleh is low in fat and calories, making it suitable for weight loss. One cup typically contains 140–170 calories, depending on ingredients.
Yes, it is a complete, healthy option for vegetarians, rich in fiber, plant-based proteins, and vitamins.
Tabbouleh should be prepared fresh and consumed promptly, as it doesn’t store well for long. To keep it for a few days, store in a cool, dry place.
Preparation time: approximately 45 minutes.
Serves: 8 people as a starter.
Tabbouleh can be served as an appetizer or side dish.
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