Tabbouleh salad is a popular Middle Eastern salad made mostly of finely chopped parsley, diced tomatoes, mint, onion, and bulgur wheat, seasoned with fresh lime juice and olive oil.
The traditional tabbouleh is made with wheat bulgur, but you can use any other grains such as quinoa, couscous or pastas.
Some variations of Tabbouleh salad use lettuce or semolina instead of bulgur. Its popularity has grown in Western cultures and it is traditionally served as part of a mezze. It has become a popular healthy vegetarian option around the world and it can be served as a salad or appetizer.
- Large bowl
- Cutting board
- Sharp knife
- 1 cup bulgur wheat
- 2 juice of large lemons
- 1 small red onion (finely diced)
- ½ cup extra virgin olive oil
- 3 medium tomatoes (diced)
- 2 cups fresh flat parsley (chopped)
- ¼ tsp sea salt
- fresh ground pepper
- First, rinse and drain the bulgur wheat.
- In a large bowl combine all the ingredients with the bulgur wheat.
- Stir well to mix it and cover it and leave it in the fridge for 2-3 hours
Nutritional information should be considered an estimate only; please always consult with a nutritionist, a registered dietician or your physician for any specific health-related questions.
It is always better for your health to use clean ingredients if possible organic – with no pesticides, antibiotics and hormones.
Tabbouleh Salad recipe FAQ’s
Tabouli is a healthy light salad meal and it delivers complex carbohydrates, fiber, and healthy fats. It has antioxidant and flavonoid-rich parsley, The bulgur wheat is rich in fiber, tomatoes have lycopene, olive oil is packed with polyphenols while parsley adds not just flavor but it has a lot of antioxidants as well.
Bulgar is a whole grain with a nutty flavor and it is considered a superfood. It is a healthy food that has fiber and protein.
The Tabbouleh salad is good not just for weight loss due to its health benefits but also for diabetics and for your heart.
Quinoa has nearly twice the calories of bulgur in a cup, but quinoa has more macronutrients except for dietary fiber.
Bulgur wheat is a gluten-containing grain and the main ingredient in the traditional tabbouleh salad, however, if you prepare this salad with gluten-free quinoa instead of bulgur, your tabbouleh salad will be 100% gluten-free.
Approximately 16 grams of carbohydrates contains one cup of Tabbouleh.