TASTY TABBOULEH SALAD
This Middle Eastern-inspired salad is vibrant, fresh and the perfect accompaniment to grilled fish and meat, or as part of a lovely big spread
Provided by Jamie Oliver
Categories Healthy lunchbox Vegetables Australia day Healthy meals Light meals Mains Quick fixes
Time 30m
Yield 4
Number Of Ingredients 13
Steps:
- Rinse the bulgur wheat under cold running water, then cook in a large pan of boiling salted water according to the packet instructions. Drain and leave to cool completely.
- Meanwhile, toast the pistachios in a dry frying pan over a medium heat, then roughly chop and add to a large bowl. Pick, finely chop and add the mint and parsley leaves, discarding the stalks. Trim the radishes and spring onions, then roughly chop along with the tomatoes. Add all the chopped veg to the bowl with the lemon juice, 4 tablespoons of olive oil and a good pinch of salt and pepper. Toss well.
- Fluff up the bulgur wheat with a fork, then add to the bowl and mix well. Halve the pomegranate and bash it cut-side down with a wooden spoon so the seeds come tumbling out into the bowl. Season to taste, sprinkle over the sumac and tuck in.
Nutrition Facts : Calories 277 calories, Fat 19.8 g fat, SaturatedFat 2.8 g saturated fat, Protein 6.3 g protein, Carbohydrate 18.8 g carbohydrate, Sugar 6.5 g sugar, Sodium 0.6 g salt, Fiber 4.8 g fibre
AUTHENTIC TABBOULEH SALAD RECIPE
This traditional Tabbouleh Salad is a healthy Mediterranean appetizer made with parsley, mint, chopped vegetables, and bulgur seasoned with lemon, black pepper, and olive oil. Please follow the instructions on this recipe with step-by-step photos.
Provided by Zol Larice
Categories Salad
Time 40m
Number Of Ingredients 10
Steps:
- The first step is to mix the lemon juice with the bulgur and let it soak until it is soft and plumped for about 15 minutes.
- Prepare the vegetables by washing, drying out thoroughly. Now finely chop the tomatoes. It helps to utilize a bowl-shaped sieve to drain pipes the excess juice and place them in the fridge.
- Finely chop the green onion and now add the pinch of the black pepper to the chopped onions!
- Parsley must be washed and dried. Drain the bulgur through a cheesecloth-lined strainer, pressing it against the colander to drain off the excess liquid.Remove the stems from the herbs, finely chop them all together, and put them in a large mixing bowl.
- As directed above, finely chop the veggies, mint, and green onions and in a medium bowl, combine and mix all the veggies. Next, add the tomatoes you previously placed in the fridge! Next, add the bulgur we first dipped in the lemon juice, and then add the salt and the oil!
- Now, you can mix and refrigerate the tabouli for 30 minutes to get the most satisfactory results. Place on a serving dish and serve. You can accompany the tabouli with a side of pita and romaine lettuce leaves as wraps or "boats" for the tabouli if desired. and enjoy your tabbouleh dish!
Nutrition Facts : Calories 67 kcal, Carbohydrate 6 g, Protein 1 g, Fat 5 g, SaturatedFat 1 g, Sodium 9 mg, Fiber 2 g, Sugar 2 g, UnsaturatedFat 4 g, ServingSize 1 serving
CLASSIC TABBOULEH SALAD
Steps:
- Gather the ingredients.
- Put the bulgur in a medium bowl and sprinkle it with 1/2 teaspoon of the salt. Add the boiling water, cover, and let sit for 20 minutes (or up to 60 minutes depending on the brand) until softened.
- While the bulgar sits, make the dressing. Pulse the garlic in a food processor until minced, then add the olive oil and lemon juice and whirl into a dressing-like consistency. Or, whirl the olive oil, lemon juice, and garlic in a blender .
- Add the mint leaves, the remaining 1/2 teaspoon salt, and the pepper. Blend until the mint leaves are well worked into the dressing and the dressing is more or less smooth. Taste and add more salt and pepper, if you like.
- Remove the parsley leaves from the stems; discard the stems or save them for another use. Roughly chop the leaves. Core, seed, and chop the tomatoes. Peel, seed, and chop the cucumber. Set aside.
- Check the bulgur: It should have absorbed all of the water, but there may be a bit in the bottom of the bowl. It should also be tender to the bite. If it's not, stir, cover, and let sit for 10 more minutes. If it's tender and there's water in the bowl, either drain the bulgur in a fine-mesh sieve or lift it out with a slotted spoon and into a separate bowl.
- Pour the dressing over the bulgur and toss to combine well. Add the parsley and toss to combine well. Add the tomatoes and cucumber and stir to mix.
- Serve immediately or cover and chill (up to overnight). Enjoy.
Nutrition Facts : Calories 119 kcal, Carbohydrate 9 g, Cholesterol 0 mg, Fiber 2 g, Protein 2 g, SaturatedFat 1 g, Sodium 273 mg, Sugar 3 g, Fat 9 g, ServingSize 6 to 8 servings, UnsaturatedFat 0 g
TABBOULEH RECIPE BY TASTY
Here's what you need: fresh parsley, medium tomatoes, salt, fresh lemon juice, fine grain bulgur, water, english cucumber, scallions, olive oil, salt, pepper, fresh mint leaf
Provided by Merle O'Neal
Categories Appetizers
Yield 4 servings
Number Of Ingredients 12
Steps:
- Use a fork to de-stem the parsley. Pick any remaining leaves with your fingers. Compost or save the stems for vegetable stock.
- Chop the parsley very finely and transfer to a medium bowl.
- Mince the tomatoes and transfer to a fine-mesh strainer, then set the strainer over another medium bowl. Sprinkle the tomatoes with a pinch of salt and mix. Let stand for 30 minutes, tossing occasionally, then add to the bowl with the parsley. Discard all but 2 tablespoons of the tomato water.
- Rinse the bulgur in a fine-mesh strainer under cold running water and drain well.
- Add 2 tablespoons of lemon juice, the bulgur, and water to the bowl with the reserved tomato water. Let stand until the grains are beginning to soften, about 1 hour or according to package instructions.
- Add the cucumber, scallions, mint, olive oil, soaked bulgur, remaining lemon juice, salt, and pepper to the bowl with the parsley and tomatoes. Toss to combine. Serve immediately.
- Enjoy!
Nutrition Facts : Calories 334 calories, Carbohydrate 22 grams, Fat 27 grams, Fiber 4 grams, Protein 3 grams, Sugar 4 grams
TABBOULEH III
Steps:
- Place cracked wheat in bowl and cover with 2 cups boiling water. Soak for 30 minutes; drain and squeeze out excess water.
- In a mixing bowl, combine the wheat, tomatoes, cucumbers, onions, garlic, parsley, mint, salt, lemon juice, and olive oil. Toss and refrigerate for at least 4 hours before serving. Toss again prior to serving.
Nutrition Facts : Calories 243.6 calories, Carbohydrate 19 g, Fat 18.5 g, Fiber 4.6 g, Protein 3.3 g, SaturatedFat 2.6 g, Sodium 593.5 mg, Sugar 1.9 g
TABOULEH
Tabouleh, also known as tabbouleh, is a classic Middle Eastern salad. The fresh veggies and mint leaves make it light and refreshing on a hot day. -Michael & Mathil Chebat, Lake Ridge, Virginia
Provided by Taste of Home
Categories Side Dishes
Time 30m
Yield 8 servings.
Number Of Ingredients 10
Steps:
- Prepare bulgur according to package directions; cool. Transfer to a large bowl. Stir in remaining ingredients. If desired, chill before serving.
Nutrition Facts : Calories 100 calories, Fat 7g fat (1g saturated fat), Cholesterol 0 cholesterol, Sodium 164mg sodium, Carbohydrate 9g carbohydrate (3g sugars, Fiber 2g fiber), Protein 2g protein. Diabetic Exchanges
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