- Prep
- 20 min
- Cook
- 30 min
- Total time
- 50 min
- Yield
- 4 servings
- Difficulty
- EASY
- Calories
- 410 kcal
Quick summary
“This Lebanese tabbouleh combines hydrated bulgur wheat with chopped parsley, fresh mint, tomatoes, and red onion. Seasoned with extra virgin olive oil and lemon, it is a fresh and nutritious herbal salad.”
What you need to know
- The bulgur wheat for kibbeh must be drained and squeezed in the hands to eliminate excess water before seasoning.
- Finely chopped fresh parsley is the star element that gives the dish its vibrant green color.
- The emulsion of extra virgin olive oil with lemon juice hydrates the grains, accentuating the refreshing acidity.
Ingredients
Main
- 1 cup of bulgur wheat
- 1 cup of chopped parsley
- 1/2 cup chopped fresh mint
- 2 ripe tomatoes, chopped
- 1 small red onion, chopped
- 1/2 cup of olive oil
- Juice of 2 lemons
- Salt and pepper to taste
- Use good quality bulgur wheat for better texture.
- Prepare the tabbouleh a few hours before serving to enhance the flavors.
- Try adding chopped cucumber for a crunchy touch.
- If you prefer, use Persian lime for a more intense flavor.
- The tabbouleh can be served as a side dish or a light main course.
Instructions
Principal
- Rinse the bulgur wheat well and let it soak in water for about 30 minutes.
- Drain and mix the wheat in a large bowl with salt, pepper, olive oil, and lemon juice.
- Add the chopped parsley, mint, onion, and tomatoes.
- Stir well until all ingredients are incorporated.
- Taste and adjust the seasonings if necessary, adding more salt or lemon to taste.
- Let the tabbouleh rest for at least 10 minutes before serving so that the flavors blend.
- Serve in individual portions or on a large platter.
- Decorate with mint leaves and lemon slices, if desired.
Chef's tips
- Chop the well-dried parsley and mint leaves with a sharp knife without crushing so they don't darken or release water.
- Discard the liquid seeds of the tomatoes before cutting into small cubes so as not to water down the salad.
- Let the tabbouleh rest for 15 minutes before serving so the bulgur absorbs the olive oil and lemon juice.
Variations
- Tabouleh with cucumber: add 1 seedless Japanese cucumber cut into small cubes to reinforce the crunch.
- Traditional Beirut tabbouleh: increase the parsley to two cups and reduce the wheat to a quarter cup.
- With pomegranate: sprinkle fresh red pomegranate seeds over the salad for a bittersweet touch.
Substitutions
- Bulgur wheat can be replaced by cooked and cold quinoa to compose a totally gluten-free version.
- Red onion can be replaced by thinly sliced green onions or shallots for a more delicate flavor.
- Persian lime juice can be replaced with Meyer or Eureka lemon, lending a more floral citrus aroma.
How to store
Store the tabbouleh in a closed glass jar in the refrigerator for up to 2 days. As the tomato releases water with salt, gently drain the excess liquid from the bottom of the bowl before serving leftovers the next day.
Can it be frozen?
It is not possible to freeze tabbouleh. Fresh tomato, mint, and parsley completely lose their crunchy texture becoming dark and softened, while the defrosted wheat acquires a spongy consistency.
What to serve with
Serve traditionally inside crisp romaine lettuce leaves used as an edible cup. Accompanies grilled meats like kafta on a skewer, baked kibbeh, creamy hummus, and warm pita bread.
Frequently asked questions
What is the role of mint in the traditional composition of tabbouleh?
Mint breaks the vegetal bitterness of parsley and brings a sensation of freshness to the palate that softens the acidity of the lemon.
Does the kibbeh wheat need to be cooked on the stove before mixing?
No, the kibbeh wheat only hydrates in cold or warm water for 30 minutes, maintaining a pleasantly chewy texture.
Why did the tabbouleh have too much water at the bottom of the bowl?
Were the tomatoes added with seeds, or was the bulgur not squeezed well; remove the liquid pulp from the tomato before chopping.
Can I prepare the tabbouleh on the eve of a festive dinner?
You can hydrate the wheat and chop the herbs the day before, but add the tomatoes, salt, and lemon only 1 hour before serving.
