Lebanese Tabbouleh

I love Middle Eastern food, and Lebanese tabbouleh is my favorite salad. Made primarily with finely chopped parsley, it is mixed with fresh ingredients like tomatoes, and mint, creating a colorful and aromatic dish. Bulgur adds a subtle texture to the dish, while a simple dressing of olive oil and freshly squeezed lemon juice infuses the salad with a tangy zest. The mint makes it very fresh and a great side dish for the summer, often part of a mezze platter. Vegan Tabbouleh is a light, yet satisfying, option that’s bursting with fresh flavors that make it a perfect accompaniment to grilled meats or falafel or as a refreshing standalone salad.

Lebanese Tabbouleh Ingredients

• ¼ cup Bulgur (60g)
• 1 cup Water (240ml)
• 1 teaspoon Tomato concentrate paste
• 1 teaspoon Vegetable bouillon
• 2 Tomatoes, chopped
• 2 cups Fresh parsley, chopped (480ml)
• 3 Tablespoon Lemon
• ⅓ cup Extra-virgin Olive oil (80ml)
• A few minty leaves, chopped (around ¼ cup)
• Salt and black pepper to taste

What are some bulgur substitutes?

If you’re looking for substitutes for bulgur in tabbouleh, here are some great alternatives that maintain the salad’s texture and flavor:

• Quinoa: a gluten-free tabbouleh option that mimics the texture of bulgur. High in protein and works well as a base for tabbouleh.
• Couscous: a quick-cooking option that has a similar look and feel. Use whole-wheat couscous for a healthier alternative.
• Cauliflower Rice: a low-carb, grain-free substitute. Adds a light and fluffy texture to tabbouleh.

How to Make Lebanese Tabbouleh Salad

1. Start by cooking the bulgur. In a pot on medium-high heat add the bulgur, water, tomato paste and vegetable bouillon. Once the water is boiling, reduce to low-heat and cook it until the water evaporates. It should take around 10 minutes.
2. A pot with bulgur, water, tomato paste and vegetable bouillon.
3. In the meantime in a bowl add all other ingredients (chopped onions, tomato, parsley, lemon, olive oil, mint). And mix it well.
4. Wait for the bulgur to cool-down before adding it to the bowl. You can also make the bulgur on the day before to save time.
5. Add the bulgur to the bowl and adjust salt and black pepper as per your taste.
6. Serve it as a very refreshing side dish. It sides great with falafel, Shakshuka, grilled chicken, hummus, pita bread, inside chicken wraps.

Recipe Tips

1. Use fresh parsley and mint. Dried herbs will not fit well to this recipe
2. Chop the herbs and tomatoes finely
3. It is a salad that tastes even better the next day, after it has rested in the fridge for some hours. For better results, make the salad at least 2 hours before serving, and let it cool in the fridge.

How many calories are in Tabbouleh Salad?

Lebanese Tabbouleh Salad is a low-calorie, nutrient-dense dish that’s both delicious and packed with health benefits. A typical serving of tabbouleh contains around 200 calories, making it a light option for a side dish. The dish is rich in fresh parsley, which is loaded with antioxidants, vitamin C, and vitamin K, supporting immune health and bone strength. Bulgur, a key ingredient, provides fiber and complex carbohydrates, promoting digestion and sustained energy. Tomatoes and mint add additional vitamins and refreshing flavors, while a drizzle of olive oil contributes heart-healthy fats. With its blend of wholesome ingredients, tabbouleh is not only a flavorful salad but also a nutritious addition to a balanced diet.

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