What is Tabbouleh?
Tabbouleh is a refreshing salad traditionally made with parsley, bulgur wheat, and various vegetables. Originating from Lebanon and Syria, this dish has become popular worldwide due to its nutritious ingredients and bright flavours. The use of fresh herbs and vegetables makes Tabbouleh delicious and packed with vitamins, minerals, and fibre.
Nutritional Benefits
This tabbouleh recipe offers a variety of health benefits from these ingredients:
- Parsley: rich in vitamins A, C and K. It helps support our cardiovascular, skin and immune health.
- Bulgar Wheat: a whole grain that has been partially cooked and dried making it quick for cooking. It has a nutty flavour and is packed with fibre which aids in digestion and promotes heart health.
- Cucumber: very high in water content and low in calories. Four slices of cucumber (~28 grams) contain only 3 calories! The skin of a cucumber contains many nutrients and phytochemicals that have a beneficial effect on health such as anti-cancer and antioxidant effects.
- Healthy Fats: extra-virgin olive oil not only enhances the flavour but is also rich in heart-healthy monounsaturated fats.
Tabbouleh Salad
Cook time: 30 minutes
Prep time: 15 minutes
Total time: 45 minutes
Serving Suggestions:
Tabbouleh is versatile and can be served as a side dish or a light main course. Pair it with grilled chicken, fish, or falafel for a complete Mediterranean meal. It also makes a fantastic filling for wraps or pita bread.
- ⅓ cup extra-virgin olive oil
- 3 tbsp fresh lemon juice
- 1 garlic clove, grated
- ½ tsp sea salt
- ¼ tsp ground coriander
- Pinch cinnamon
- 3 cups fresh parsley, chopped
- 1 cup English cucumber, diced
- 1 cup tomato, diced
- ⅔ cup bulgar wheat, cooked
- ⅓ cup fresh mint, finely chopped
- 2 scallions, chopped
Cooking Bulgar Wheat
- Bring 2 cups of water to a boil in a medium pot.
- Stir in 1 cup of dry bulgur wheat, cover, and remove from heat.
- Let it sit for 20-30 minutes or until the bulgur is tender. Fluff with a fork and allow it to cool to room temperature before adding it to the salad.
Directions:
- Mix the olive oil, lemon juice, garlic, salt, coriander, and cinnamon in a large bowl.
- Add the parsley, cucumber, tomato, bulgar, mint and scallions and mix to combine
- Chill in the fridge until it is ready to serve
Tabbouleh is more than just a salad; it is a celebration of fresh ingredients and Middle Eastern culture. By incorporating this dish into your meals, you’ll not only enjoy its vibrant flavours but also nourish your body with wholesome ingredients.
- Recipe adapted from: https://www.loveandlemons.com/tabbouleh/
- Halfyourplate. (n.d.-a). https://www.halfyourplate.ca/wp-content/uploads/2022/08/food_info_sheets_eng_cucumber.pdf
