Best 5 Authentic Lebanese Tabouli Recipes
Tabbouleh is a refreshing and flavorful Lebanese salad made with bulgur, tomatoes, cucumbers, parsley, mint, and a tangy lemon-olive oil dressing. It's a popular mezze dish, often served as an appetizer or side salad, and is also a great way to use up leftover bulgur. This article offers four different variations on the classic tabbouleh recipe, each with its own unique twist.
The first recipe is for a traditional Lebanese tabbouleh, made with fine bulgur, diced tomatoes, cucumbers, parsley, mint, and a dressing of lemon juice, olive oil, and salt. The second recipe is for a more modern take on tabbouleh, made with quinoa instead of bulgur, and featuring roasted vegetables, such as bell peppers, zucchini, and eggplant. The third recipe is for a tabbouleh salad with grilled halloumi cheese, which adds a salty, savory flavor to the dish. Finally, the fourth recipe is for a tabbouleh bowl, which is made with a base of tabbouleh and topped with grilled chicken, roasted vegetables, and a tahini sauce. No matter which recipe you choose, you're sure to enjoy this delicious and versatile Lebanese dish.
TABOULI SALAD RECIPE
Traditional tabouli salad recipe with parsley, mint, bulgur wheat, finely chopped vegetables and a zesty dressing. Recipe with step-by-step photos.
Provided by The Mediterranean Dish
Categories Salad
Time 20m
Number Of Ingredients 10
Steps:
- Wash the bulgur wheat and soak it in water for 5-7 minute. Drain very well (squeeze the bulgur wheat by hand to get rid of any excess water). Set aside.
- Very finely chop the vegetables, herbs and green onions as indicated above. Be sure to place the tomatoes in a colander to drain excess juice.
- Place the chopped vegetables, herbs and green onions in a mixing bowl or dish. Add the bulgur and season with salt. Mix gently.
- Now add the the lime juice and olive oil and mix again.
- For best results, cover the tabouli and refrigerate for 30 minutes. Transfer to a serving platter. If you like, serve the tabouli with a side of pita and romaine lettuce leaves, which act as wraps or "boats" for the tabouli.
- Other appetizers to serve next to tabouli salad:Hummus; Baba Ganoush; or Roasted Red Pepper Hummus
Nutrition Facts : Calories 190 calories, Sugar 8.5 g, Sodium 396.3 mg, Fat 10 g, SaturatedFat 1.5 g, TransFat 0 g, Carbohydrate 25.5 g, Fiber 3.1 g, Protein 3.2 g, Cholesterol 0 mg
LEBANESE TABBOULEH
We think of tabbouleh as a bulgur salad with lots of parsley and mint. But real Lebanese tabbouleh is a lemony herb salad with a little bit of fine bulgur, an edible garden that you can scoop up with romaine lettuce heart leaves or simply eat with a fork.
Provided by Martha Rose Shulman
Categories easy, quick, salads and dressings, appetizer
Time 30m
Yield 6 appetizer spread servings, 4 salad servings
Number Of Ingredients 10
Steps:
- Place the bulgur in a bowl, and cover with water by 1/2 inch. Soak for 20 minutes, until slightly softened. Drain through a cheesecloth-lined strainer, and press the bulgur against the strainer to squeeze out excess water. Transfer to a large bowl, and toss with the garlic, lemon juice, parsley, mint, tomatoes, scallions and salt. Leave at room temperature or in the refrigerator for two to three hours, so that the bulgur can continue to absorb liquid and swell.
- Add the olive oil, toss together, taste and adjust seasonings. Serve with lettuce leaves.
Nutrition Facts : @context http, Calories 139, UnsaturatedFat 8 grams, Carbohydrate 13 grams, Fat 10 grams, Fiber 4 grams, Protein 3 grams, SaturatedFat 1 gram, Sodium 398 milligrams, Sugar 3 grams
LEBANESE TABBOULEH SALAD
This traditional Lebanese Tabbouleh Salad recipe is a healthy vegan Mediterranean appetizer made with bulgur, parsley, mint and chopped vegetables.
Provided by Yumna Jawad
Categories Appetizer
Time 40m
Number Of Ingredients 8
Steps:
- In a small bowl, whisk together olive oil and lemon juice until well combined. Then add the bulgur to the dressing and let it soak until it is soft and plumped, about 15 minutes.
- Meanwhile, prepare the vegetables by washing, drying thoroughly and finely chopping them. When preparing the tomatoes, it helps to use a colander to drain the excess juice, which you can use in another recipe at a later time.
- Place the chopped vegetables in a large bowl. Add the optional mint. Season with salt and pepper. Then pour the bulgur and dressing mixture over. Gently toss to combine.
- Serve at room temperature or cold, with lettuce if desired.
Nutrition Facts : Calories 141 kcal, Carbohydrate 8 g, Protein 2 g, Fat 12 g, SaturatedFat 2 g, Sodium 19 mg, Fiber 2 g, Sugar 1 g, ServingSize 1 serving
LEBANESE TABBOULEH
Categories Tomato Side No-Cook Fourth of July Super Bowl Quick & Easy Ramadan Lemon Mint Cucumber Summer Family Reunion Engagement Party Parsley Bulgur Gourmet Sugar Conscious Vegan Vegetarian Pescatarian Dairy Free Peanut Free Tree Nut Free Soy Free No Sugar Added Kosher
Yield Makes 4 to 6 side-dish servings
Number Of Ingredients 10
Steps:
- Stir together bulgur and 1 tablespoon oil in a heatproof bowl. Pour boiling water over, then cover bowl tightly with plastic wrap and let stand 15 minutes. Drain in a sieve, pressing on bulgur to remove any excess liquid.
- Transfer bulgur to a bowl and toss with remaining ingredients, including 2 tablespoons oil, until combined well.
- These long, narrow cucumbers are often marketed as "European" and are usually sold in plastic wrap to protect their thin, delicate, unwaxed skin.
AUTHENTIC LEBANESE TABOULI
Steps:
- Prepare the chopped parsley and mint and set aside. In a large bowl, mix Bulgur, chopped tomatoes, chopped onions/scallions with lemon juice, salt and pepper. Add to them the parsley and mint and olive oil and mix, adjusting seasoning by adding more oil and lemon if desired. Serve cold garnished with romaine lettuce.
Tips:
- Use fresh, high-quality ingredients. This will make a big difference in the flavor of your tabouli.
- Chop the parsley and tomatoes very finely. This will help to release their flavors and make the tabouli more evenly textured.
- Use a light hand when adding the lemon juice and olive oil. You can always add more, but it's difficult to take them out.
- Let the tabouli rest for at least 30 minutes before serving. This will allow the flavors to meld and develop.
- Serve tabouli as a side dish or appetizer. It's also a great addition to salads and sandwiches.
Conclusion:
Tabouli is a delicious and refreshing salad that is easy to make. With its combination of fresh parsley, tomatoes, onions, and lemon-olive oil dressing, it's a perfect way to enjoy the flavors of the Mediterranean. Whether you're serving it as a side dish, appetizer, or addition to a salad or sandwich, tabouli is sure to be a hit. So next time you're looking for a healthy and flavorful dish, give tabouli a try!
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