Authentic Lebanese Tabbouleh Salad
Experience the vibrant flavors of Lebanon with this authentic Tabbouleh salad, a traditional dish that showcases the freshness of parsley and aromatic herbs. Originating from the heart of Lebanese cuisine, this salad features finely chopped parsley as its star ingredient, complemented by juicy tomatoes, fresh mint, and a hint of onion. The bulgur adds a unique texture, while a dressing of olive oil and lemon juice brings the whole dish together. Perfect as a refreshing side dish or a light meal, this Tabbouleh offers a burst of flavors and is a delightful way to enjoy fresh ingredients.
8
Servings
90
Calories
9
Ingredients
Ingredients
bulgur
1/4 cup (uncooked (fine cracked wheat))
fresh parsley
2 cups (finely chopped)
tomatoes
1 lb (firm, washed, and finely chopped)
fresh mint leaves
1/2 cup (finely chopped)
onion
1/4 cup (finely chopped)
lemon juice
1/2 cup (freshly squeezed)
salt
1 teaspoon (to taste)
extra virgin olive oil
1/2 cup
lettuce or cabbage leaves
as needed (for serving)
Instructions
1
Begin by washing and finely chopping the fresh parsley and mint leaves. Ensure they are dried properly by draining them well.
2
Wash the bulgur several times under cold water, then drain it thoroughly.
3
In a bowl, soak the washed bulgur in the chopped tomatoes for about 20 minutes. This will allow the bulgur to absorb the tomato juices and soften.
4
In a separate bowl, combine the chopped onion with a teaspoon of salt and let it sit for a few minutes to mellow the flavor.
5
Once the bulgur has soaked, combine it with the parsley, mint, tomatoes, and the salted onion in a large mixing bowl.
6
Add the lemon juice and extra virgin olive oil to the mixture. Toss everything together gently, ensuring that all ingredients are well coated in the dressing.
7
Taste and adjust the seasoning, adding more salt, lemon juice, or olive oil as desired.
8
Serve the Tabbouleh in a large bowl, accompanied by crisp lettuce leaves or fresh cabbage leaves for scooping.
Nutrition Information
6.8g
Fat
7.5g
Carbs
1.5g
Protein
1.5g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What is Authentic Lebanese Tabbouleh Salad?
It is a traditional Lebanese salad that showcases fresh parsley, mint, tomatoes, and bulgur, known for its vibrant and refreshing flavors.
What are the main ingredients in Tabbouleh?
The primary ingredients are finely chopped fresh parsley, tomatoes, fresh mint leaves, onion, bulgur, lemon juice, extra virgin olive oil, and salt.
How do I prepare the bulgur for this salad?
Wash the bulgur several times under cold water and drain it thoroughly before soaking it in chopped tomatoes.
Why do you soak the bulgur in tomatoes?
Soaking the bulgur in tomatoes for about 20 minutes allows the wheat to absorb the tomato juices and soften properly.
Is this Tabbouleh recipe vegan?
Yes, this authentic Tabbouleh recipe is entirely vegan and plant-based.
Is Tabbouleh gluten-free?
No, this recipe contains bulgur, which is a form of cracked wheat and contains gluten.
How many calories are in a serving of this salad?
Each serving contains approximately 90 calories.
What is the fat content per serving?
There is approximately 6.8g of fat per serving, primarily from the extra virgin olive oil.
How much protein is in a serving?
Each serving provides about 1.5g of protein.
How many carbohydrates are in Tabbouleh?
There are 7.5g of carbohydrates per serving.
What is the dietary fiber content?
Each serving contains approximately 1.5g of dietary fiber.
What kind of parsley should I use?
The recipe calls for 2 cups of fresh parsley that has been washed and finely chopped.
Can I use dried mint for this recipe?
The authentic recipe specifies 1/2 cup of fresh mint leaves for the best aromatic flavor.
Why do I need to salt the onions separately?
Salting the chopped onions and letting them sit for a few minutes helps to mellow their sharp flavor.
What type of olive oil is best?
Extra virgin olive oil is recommended for its rich flavor and health benefits.
How much lemon juice is used?
The recipe uses 1/2 cup of freshly squeezed lemon juice to provide a bright, citrusy acidity.
How should I serve Tabbouleh?
It is best served in a large bowl accompanied by crisp lettuce or fresh cabbage leaves for scooping.
How many servings does this recipe make?
This recipe is designed to yield 8 servings.
What type of bulgur is required?
You should use fine cracked wheat, specifically 1/4 cup of uncooked fine bulgur.
How do I ensure the parsley isn't soggy?
After washing the parsley, ensure it is dried properly and drained well before chopping.
Does this recipe contain any added sugar?
No, there is no sugar added to this authentic Lebanese salad.
Is Tabbouleh suitable for a Mediterranean diet?
Yes, it is a staple dish of the Mediterranean diet due to its focus on fresh vegetables, herbs, and healthy fats.
Can I use a food processor for the herbs?
For an authentic texture, it is recommended to finely chop the herbs by hand rather than using a processor.
How long should the salad sit before serving?
While it can be served immediately after tossing, letting the bulgur soak in the tomatoes for 20 minutes is a crucial step for texture.
What is the total number of ingredients?
This recipe consists of 9 key ingredients.
Can I add other vegetables like cucumber?
While some variations include cucumber, this authentic version focuses on a high ratio of parsley to other ingredients.
Is there any cholesterol in this recipe?
Based on the nutritional data provided, this recipe contains no cholesterol.
What if I don't have lettuce leaves?
You can use fresh cabbage leaves or simply enjoy the salad on its own with a spoon.
How much salt is recommended?
The recipe suggests 1 teaspoon of salt, though you should adjust it to your personal taste.
Is this salad considered a light meal?
Yes, it is perfect as a refreshing side dish or a light, healthy meal.