🌿 Authentic Tabbouleh Salad Recipe: Fresh, Healthy, and Flavorful
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Authentic Tabbouleh Salad Recipe–Fresh, Healthy & Easy to Make |
When it comes to Mediterranean cuisine, few dishes are as refreshing and wholesome as Tabbouleh Salad. Originating from the Levant region, particularly Lebanon and Syria, Tabbouleh (also spelled tabouli or tabbouli) has become a global favorite for its vibrant flavors, fresh herbs, and nutritious ingredients. This salad is more than just a side dish-it’s a celebration of freshness on your plate.
In this post, we’ll walk through the history of Tabbouleh, its nutritional benefits, the ingredients you’ll need, and a step-by-step recipe method to prepare the perfect Tabbouleh salad at home.
🥗 What is Tabbouleh?
Tabbouleh is a herb-based salad made primarily from parsley, bulgur wheat, tomatoes, cucumbers, onions, lemon juice, and olive oil. Unlike most salads that rely heavily on lettuce, Tabbouleh’s star ingredient is parsley, finely chopped to give the dish its fresh, green character. It’s often served as part of a mezze platter alongside hummus, baba ghanoush, falafel, and pita bread.
🌱 Health Benefits of Tabbouleh
Eating Tabbouleh isn’t just about taste-it’s also about nutrition. Here are some health benefits:
Rich in vitamins and minerals: Parsley provides vitamin K, vitamin C, and antioxidants.
High in fiber: Thanks to bulgur wheat, Tabbouleh supports digestion and helps maintain fullness.
Heart-healthy: Olive oil and parsley contribute to reducing inflammation and supporting cardiovascular health.
Low in calories: Perfect for weight-conscious diets without compromising flavor.
🛒 Ingredients for Authentic Tabbouleh
Here’s what you’ll need to prepare a classic Tabbouleh salad (serves 4–6):
1 cup bulgur wheat (fine or medium grind)
2 cups fresh parsley (finely chopped, packed)
½ cup fresh mint leaves (finely chopped)
2 medium ripe tomatoes (diced)
1 medium cucumber (peeled, seeded, diced) *Choice
½ cup green onions (chopped, or use red onion)
3 tablespoons extra virgin olive oil
3 tablespoons fresh lemon juice
Salt and black pepper to taste
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Fresh, healthy, vegetables and herbs for Tabboleh |
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👉 Optional additions: A pinch of cinnamon, pomegranate seeds, or garlic for extra depth of flavor.
👩🍳 Step-by-Step Method
Follow these simple steps to make the perfect Tabbouleh:
1. Prepare the Bulgur
Place the bulgur wheat in a bowl and cover it with hot water.
Let it soak for about 15–20 minutes, or until tender.
Drain any excess water and fluff with a fork.
2. Chop the Herbs and Vegetables
Finely chop the parsley and mint. The finer you chop, the better the texture.
Dice the tomatoes and cucumber into small cubes.
Chop the green onions (or red onion if you prefer a sharper flavor).
3. Combine Everything
In a large mixing bowl, add the parsley, mint, tomatoes, cucumber, and onions.
Gently mix in the soaked bulgur wheat.
4. Season the Salad
Drizzle the olive oil and fresh lemon juice over the salad.
Season with salt and black pepper to taste.
Toss everything together until well combined.
5. Chill and Serve
Cover the bowl and refrigerate for about 30 minutes before serving.
Serve as a side dish with grilled meats, falafel, or as part of a mezze platter.
🌟 Tips for the Best Tabbouleh
Use fresh herbs: Parsley and mint should be crisp and green, not wilted.
Balance flavors: Adjust lemon juice and olive oil to your liking~some prefer it more tangy, others more mild.
Don’t over-soak bulgur: It should be tender but not mushy.
Chill before serving: This allows the flavors to blend beautifully.
Serve fresh: Tabbouleh tastes best when eaten the same day.
🍴 Serving Suggestions
Tabbouleh is versatile and pairs wonderfully with many dishes:
As a refreshing side to grilled chicken, lamb, or fish.
With falafel or hummus for a vegetarian mezze platter.
As a topping inside pita bread wraps.
Alongside rice or couscous dishes.
Tabbouleh Salad is more than just a recipe-it’s a culinary tradition that reflects the heart of Middle Eastern hospitality. With its mix of fresh herbs, wholesome grains, and zesty dressing, it’s both nourishing and delicious. Whether you’re preparing a family dinner, a festive gathering, or a healthy weekday meal, Tabbouleh will always bring freshness and joy to your table.
So grab your parsley, soak your bulgur, and get chopping a bowl of authentic Tabbouleh awaits you!
📌 Try this recipe at home and let me know how it turned out in the comments below!
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