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5 from 5 votes

Taboule (Lebanese Tabouli Salad)

This Taboule Recipe (Lebanese Tabouli Salad) is a refreshing and healthy Middle Eastern salad made with fresh parsley, tomatoes, and bulgur. 
Prep Time15 minutes
Cook Time15 minutes
Total Time30 minutes
Course: Appetizer, Salad, Side Dish
Cuisine: Mediterranean, Middle Eastern, Turkish
Diet: Vegan, Vegetarian
Servings: 4 people
Calories: 185kcal
Author: Ayla Clulee

Equipment

Ingredients

  • 50 g fine bulgur (½ cup)
  • 2 medium tomatoes (finely diced)
  • 1 small red onion (finely diced)
  • 3 cups flat leaf parsley (finely chopped)
  • 2 tablespoon fresh mint leaves (finely chopped)
  • ½ pomegranate (seeds)
  • 1 ½ tablespoon lemon juice
  • 1 tablespoon pomegranate molasses
  • 2 tablespoon extra virgin olive oil
  • 1 teaspoon salt
US Customary - Metric

Instructions

  • Place the bulgur in a pan filled with cold water and bring to a boil on medium heat.
  • Lower the heat when it boils and gently simmer for 5 minutes or until they are cooked al dente.
  • Drain the bulgur and let it cool down while preparing the rest of the salad. When it's cooled down, fluff the bulgur using a fork before adding the rest of the ingredients.
  • Wash and finely dice the tomatoes and place them in a large bowl.
  • Peel and finely dice the red onion and add to the tomatoes.
  • Wash the parsley leaves and let them totally dry before chopping. Make sure you use a sharp knife while chopping the parsley to avoid bruising the leaves.
  • Wash, dry, and chop the mint leaves and add to the bowl with tomatoes and onions along with the bulgur, parsley, pomegranate seeds, lemon juice, pomegranate molasses, olive oil, and salt.
  • Mix all together until nicely combined, taste, and adjust the amount of seasoning to your taste.

Notes

  • Make sure you use a sharp knife while chopping the parsley to avoid bruising the leaves.
  • Use extra fine bulgur for Tabouli Salad. If you use larger grain, you need to adjust the soaking time and the amount of water you use soaking.
  • Chop your herbs with a very sharp knife to avoid bruising them. Don't use your food processor for chopping herbs.
  • Cover and refrigerate your salad for 30-60 minutes before serving. It allows the flavors develop together.
  • Use quinoa for a gluten free option.
  • You can cook the bulgur a few days in advance and keep it for up to three days until you want to make tabbouleh salad.

Nutrition

Calories: 185kcal | Carbohydrates: 27g | Protein: 4g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 615mg | Potassium: 588mg | Fiber: 7g | Sugar: 10g | Vitamin A: 4411IU | Vitamin C: 76mg | Calcium: 89mg | Iron: 4mg