Best 6 Authentic Tabbouleh Recipes

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Tabbouleh is a refreshing and flavorful Levantine salad made with bulgur, a cracked wheat grain, chopped parsley, tomatoes, mint, green onions, and a tangy dressing of lemon juice, olive oil, and spices. It is a popular dish in the Middle East and around the world, often served as an appetizer or side dish and is also a staple of Lebanese cuisine. This versatile salad has many variations, each with its unique twist on the classic recipe. From the traditional tabbouleh made with bulgur to the quinoa tabbouleh, freekeh tabbouleh, and even cauliflower tabbouleh, there's a tabbouleh recipe for every taste and dietary preference. In this article, we'll explore the authentic tabbouleh recipe, along with variations such as the bulgur-free quinoa tabbouleh, the nutty freekeh tabbouleh, and the low-carb cauliflower tabbouleh. Get ready to embark on a culinary journey through the vibrant flavors of the Middle East with these delicious and healthy tabbouleh recipes!

Here are our top 6 tried and tested recipes!

BEST TABBOULEH



Best Tabbouleh image

Learn how to make delicious, authentic tabbouleh at home! This tabbouleh (also spelled tabouli) is even better than your favorite Lebanese restaurant's. Recipe yields 6 servings (a little over 1 cup each).

Provided by Cookie and Kate

Categories     Salad

Time 35m

Number Of Ingredients 10

1/2 cup bulgur
1 cup diced cucumber (1 small-to-medium)
1 cup diced tomato* (1 large)
1 teaspoon fine sea salt, divided
3 medium bunches curly parsley
1/3 cup (2/3 ounce) chopped fresh mint (optional but recommended-you can chop it in the food processor with the parsley)
1/3 cup thinly sliced green onion
1/3 cup extra-virgin olive oil
3 to 4 tablespoons lemon juice, to taste
1 medium clove garlic, pressed or minced

Steps:

  • Cook or soak the bulgur until tender according to package directions. Drain off any excess water, and set aside to cool.
  • Meanwhile, combine the diced cucumber and tomato in a medium bowl with 1/2 teaspoon of the salt. Stir, and let the mixture rest for at least 10 minutes, or until you're ready to mix the salad.
  • To prepare the parsley, cut off the thick stems. Then, finely chop the parsley and remaining stems-you can do this by hand, but it's much easier in a food processor with the standard "S" blade. Process 1 bunch at a time (it should yield about 1 cup chopped), transferring the chopped parsley to a large serving bowl before proceeding with the next.
  • Add the cooled bulgur, chopped fresh mint (if using) and green onion to the bowl of parsley. Strain off and discard the cucumber and tomato juice that has accumulated in the bottom of the bowl (this ensures that your tabbouleh isn't too watery). Add the strained cucumber and tomato to the bowl.
  • In a small measuring cup or bowl, whisk together the olive oil, 3 tablespoons lemon juice, garlic, and remaining 1/2 teaspoon salt. Pour it into the salad and stir to combine. Taste, and adjust if necessary-add another tablespoon of lemon juice for zing, or salt for more overall flavor.
  • If you have the time, let the salad rest for 15 minutes before serving to let the flavors mingle. Otherwise, you can serve it immediately or chill it for later. Tabbouleh will keep well in the refrigerator, covered, for up to 4 days.

Nutrition Facts : Calories 172 calories, Sugar 1.8 g, Sodium 399.1 mg, Fat 13 g, SaturatedFat 1.9 g, TransFat 0 g, Carbohydrate 14 g, Fiber 3.3 g, Protein 3 g, Cholesterol 0 mg

TABBOULEH



Tabbouleh image

Provided by Ina Garten

Categories     side-dish

Time 31m

Yield 8 servings

Number Of Ingredients 11

1 cup bulghur wheat
1 1/2 cups boiling water
1/4 cup freshly squeezed lemon juice (2 lemons)
1/4 cup good olive oil
3 1/2 teaspoons kosher salt
1 cup minced scallions, white and green parts (1 bunch)
1 cup chopped fresh mint leaves (1 bunch)
1 cup chopped flat-leaf parsley (1 bunch)
1 hothouse cucumber, unpeeled, seeded, and medium-diced
2 cups cherry tomatoes, cut in half
1 teaspoon freshly ground black pepper

Steps:

  • Place the bulghur in a large bowl, pour in the boiling water, and add the lemon juice, olive oil, and 1 1/2 teaspoons salt. Stir, then allow to stand at room temperature for about 1 hour.
  • Add the scallions, mint, parsley, cucumber, tomatoes, 2 teaspoons salt, and the pepper; mix well. Season, to taste, and serve or cover and refrigerate. The flavor will improve if the tabbouleh sits for a few hours.

LEBANESE TABBOULEH



Lebanese Tabbouleh image

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

1/4 cup fine bulgur wheat
1 small garlic clove, minced (optional)
Juice of 2 large lemons, to taste
3 cups chopped fresh flat-leaf parsley (from 3 large bunches)
1/4 cup chopped fresh mint
1/2 pound ripe tomatoes, very finely chopped
1 bunch scallions, finely chopped
Salt, preferably kosher salt, to taste
1/4 cup extra virgin olive oil
1 romaine lettuce heart, leaves separated, washed and dried

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

AUTHENTIC LEBANESE TABBOULEH RECIPE



Authentic Lebanese Tabbouleh Recipe image

This is "the" Tabbouleh recipe that mom is famous for. Fresh, lemony, juicy, and did I say fresh? We hope you like it.

Provided by Edgard

Categories     Salad     Side

Time 30m

Number Of Ingredients 10

4 bunches Italian Parsley (chopped finely, let dry)
1 bunch fresh green mint (chopped finely, let dry)
1 Persian cucumber (chopped finely)
4 tomatoes (medium. chopped finely, drained)
1 white onion ( chopped finely, drained from juice)
1/4 cup Bulgur (or Bulgur, fine cracked wheat #1)
1/3 cup olive oil
1/2 cup lemon juice (freshly squeezed)
1/2 teaspoon salt
1/3 teaspoon 7 Spices (Lebanese or Arabic 7-Spices)

Steps:

  • Rinse all vegetables and let dry on a paper towel, especially the parsley and mint.
  • Cut stems off parsley then chop finely. Spread chopped parsley on paper towels and let rest for a few mins in order to get rid of excess moisture.
  • Cut stems off mint, and finely chop the leaves. Spread on a paper towel and let dry.
  • Finely chop tomatoes into small cubes 1/3in then place in strainer to get rid of the excess juice.
  • Finely chop onions, drain then mix with the 7-spices, set aside.
  • Finely chop the cucumber
  • Soak the bulgur in half of the lemon juice with a bit of salt.
  • Only once ready to serve, mix all ingredients together well, drizzle with olive oil and the leftover lemon juice. Add a bit more salt if needed.
  • Serve as a side salad along with some lettuce leaves.

Nutrition Facts : ServingSize 3 Tablespoons, Calories 252 kcal, Carbohydrate 20 g, Protein 4 g, Fat 19 g, SaturatedFat 3 g, Sodium 332 mg, Fiber 6 g, Sugar 6 g, UnsaturatedFat 15 g

LEBANESE TABBOULEH



Lebanese Tabbouleh image

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

1/2 cup fine bulgur
3 tablespoons olive oil
1 cup boiling-hot water
2 cups finely chopped fresh flat-leaf parsley (from 3 bunches)
1/2 cup finely chopped fresh mint
2 medium tomatoes, cut into 1/4-inch pieces
1/2 seedless cucumber*, peeled, cored, and cut into 1/4-inch pieces
3 tablespoons fresh lemon juice
3/4 teaspoon salt
1/4 teaspoon black pepper

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.

TABBOULEH I



Tabbouleh I image

A delicious bulgur salad that is filled with tomatoes, green onions, and cucumber. It is seasoned in the traditional way, with fresh mint and lemon juice.

Provided by Candice

Categories     Salad     Grains

Time 2h10m

Yield 8

Number Of Ingredients 11

1 cup bulgur
1 β…” cups boiling water
β…“ cup olive oil
β…“ cup lemon juice
1 cup chopped green onions
1 cup chopped fresh parsley
ΒΌ cup chopped fresh mint
3 tomatoes, chopped
1 cucumber - peeled, seeded and chopped
1 teaspoon salt
ground black pepper to taste

Steps:

  • Combine bulgur and boiling water in a large bowl. Cover, and set aside to soak for 1 hour.
  • Add oil, lemon juice, onions, parsley, mint, tomatoes, and cucumber; toss to combine. Season to taste with salt and black pepper. Cover, and refrigerate for at least 1 hour.

Nutrition Facts : Calories 161.9 calories, Carbohydrate 18.4 g, Fat 9.5 g, Fiber 4.7 g, Protein 3.3 g, SaturatedFat 1.3 g, Sodium 303.4 mg, Sugar 2.1 g

Tips:

  • Fresh ingredients are key. Use the ripest, freshest vegetables you can find for the best flavor.
  • Chop the vegetables finely. This will help them absorb the dressing and flavors more evenly.
  • Don't overmix the tabbouleh. A light touch is best to prevent the vegetables from becoming mushy.
  • Let the tabbouleh rest before serving. This will allow the flavors to meld and develop.
  • Serve tabbouleh chilled or at room temperature. It is a refreshing dish that is perfect for summer gatherings.

Conclusion:

Tabbouleh is a delicious and versatile dish that can be enjoyed as an appetizer, side dish, or main course. It is a healthy and refreshing option that is perfect for any occasion. With its vibrant colors and flavors, tabbouleh is sure to be a hit at your next gathering. So next time you're looking for a delicious and healthy dish to try, give tabbouleh a try!

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