Tabbouleh Salad
4 servings
A traditional Lebanese tabbouleh salad of finely chopped parsley, mint, tomato, and onion, tossed with fine bulgur soaked in lemon juice and a generous pour of olive oil.
Ingredients
- ¼ cup fine bulgur wheat 50 grams; look for bulgur labeled fine or instant
- ½ cup lemon juice 120 ml, freshly squeezed
- 3 bunches fresh parsley leaves finely chopped
- 1 bunch fresh mint leaves finely chopped
- 1 to 2 medium tomatoes chopped; use firm tomatoes
- ½ cup yellow onion finely chopped
- ½ cup extra virgin olive oil 120 ml
- salt and freshly ground black pepper to taste
Instructions
- Rinse the bulgur, then put it in a large bowl and pour the lemon juice over it. Let it soak while you chop everything else, about 15 to 20 minutes. The bulgur will double in size, so give it a roomy bowl.
- Finely chop the parsley and mint, and finely dice the tomatoes and onion. Everything should be cut small. If the tomatoes release juice on the cutting board, tip it into the bowl with the bulgur.
- Add the chopped herbs, tomatoes, and onion to the bowl with the soaked bulgur and stir to combine.
- Pour in the olive oil, season with salt and pepper, and toss until everything is evenly coated.
- Taste the salad. If it seems dry, add a little more lemon juice or olive oil, and adjust the salt as needed.
- Cover the bowl and refrigerate for at least 30 minutes so the flavors can come together.
- Stir well before serving. Serve in bowls or spooned over romaine lettuce leaves.
Notes
Wash the herbs and vegetables well, then dry them thoroughly. A salad spinner plus paper towels works best, since wet herbs water the salad down.
Chop by hand with a sharp knife rather than a food processor. The processor bruises the herbs, which can turn the salad bitter and mushy instead of light and fluffy.
For a gluten free version, use the same amount of cooked quinoa or lentils in place of the bulgur. Cooked couscous works too. Cook the grain according to the package first, and add the lemon juice with the dressing instead of soaking.
Tabbouleh is best the day it is made. Leftovers keep in an airtight container in the refrigerator for 2 to 3 days, though the tomatoes and onion release juice and soften the salad over time.
Chop by hand with a sharp knife rather than a food processor. The processor bruises the herbs, which can turn the salad bitter and mushy instead of light and fluffy.
For a gluten free version, use the same amount of cooked quinoa or lentils in place of the bulgur. Cooked couscous works too. Cook the grain according to the package first, and add the lemon juice with the dressing instead of soaking.
Tabbouleh is best the day it is made. Leftovers keep in an airtight container in the refrigerator for 2 to 3 days, though the tomatoes and onion release juice and soften the salad over time.
Nutrition
Calories: 305kcal | Carbohydrates: 15g | Protein: 3g | Fat: 28g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 20g | Sodium: 29mg | Potassium: 412mg | Fiber: 4g | Sugar: 3g | Vitamin A: 3903IU | Vitamin C: 75mg | Calcium: 74mg | Iron: 3mg