Discover the authentic Tabbouleh recipe, a refreshing Middle Eastern salad featuring a blend of fresh parsley, ripe tomatoes, crisp onions, and nutty bulgur wheat. Perfect as a light lunch or a vibrant side dish, this classic salad is rich in flavor and nutrients. Learn how to prepare this delicious and healthy salad with our easy-to-follow recipe.

Ingredients:

- 1 cup bulgur wheat

- 1 1/2 cups boiling water

- 2 cups fresh parsley, finely chopped

- 1 cup fresh mint leaves, finely chopped (optional)

- 3 large tomatoes, diced

- 1/2 cup red onion, finely chopped

- 1/4 cup extra-virgin olive oil

- 1/4 cup freshly squeezed lemon juice

- Salt and pepper to taste

Instructions:

- Place the bulgur wheat in a large bowl. Pour the boiling water over the bulgur and let it sit for about 15-20 minutes, or until the water is absorbed and the bulgur is tender. Fluff with a fork and let it cool.

- In a large mixing bowl, combine the chopped parsley, mint (if using), tomatoes, and onions.

- Add the cooled bulgur wheat to the vegetable mixture.

- Drizzle with olive oil and lemon juice. Season with salt and pepper to taste.

- Toss everything together until well combined.

- Chill the Tabbouleh in the refrigerator for at least 30 minutes before serving to allow the flavors to meld.

- Serve cold as a refreshing salad or side dish.

Enjoy your homemade Tabbouleh!

Nutritional values

Here is a detailed list of ingredients and their potential nutritional values for a tabbouleh recipe:

Bulgur Wheat - 1 cup

 - Calories: 150

 - Fat: 0.5g

 - Carbohydrates: 33g

 - Protein: 5g

Benefits:

 - Provides a nutty flavor and chewy texture.

 - Good source of fiber, vitamins, and minerals.

Boiling Water - 1 1/2 cups

 - Calories: 0

 - Fat: 0g

 - Carbohydrates: 0g

 - Protein: 0g

Benefits:

 - Used to cook the bulgur wheat.

Fresh Parsley - 2 cups (finely chopped)

 - Calories: 50

 - Fat: 0.5g

 - Carbohydrates: 10g

 - Protein: 4g

Benefits:

 - Adds freshness and vibrant green color.

 - High in vitamins A, C, and K, and contains antioxidants.

Fresh Mint Leaves - 1 cup (finely chopped, optional)

 - Calories: 15

 - Fat: 0g

 - Carbohydrates: 4g

 - Protein: 1g

Benefits:

 - Adds a refreshing flavor.

 - Contains vitamins and has digestive benefits.

Tomatoes - 3 large (diced)

 - Calories: 66

 - Fat: 0.5g

 - Carbohydrates: 14g

 - Protein: 3g

Benefits:

 - Adds sweetness and acidity.

 - Rich in vitamins A and C, and antioxidants.

Red Onion - 1/2 cup (finely chopped)

 - Calories: 30

 - Fat: 0g

 - Carbohydrates: 7g

 - Protein: 1g

Benefits:

 - Adds a sharp, tangy flavor.

 - Contains vitamins and antioxidants.

Extra-Virgin Olive Oil - 1/4 cup

 - Calories: 240

 - Fat: 27g

 - Carbohydrates: 0g

 - Protein: 0g

Benefits:

 - Adds richness and helps to blend flavors.

 - Contains healthy monounsaturated fats and antioxidants.

Freshly Squeezed Lemon Juice - 1/4 cup

 - Calories: 15

 - Fat: 0g

 - Carbohydrates: 4g

 - Protein: 0g

Benefits:

 - Adds a tangy flavor.

 - Rich in vitamin C.

Salt and Pepper - to taste

 - Salt: Minimal caloric content.

 - Pepper: Negligible caloric content.

Benefits:

 - Enhances flavor.

This tabbouleh recipe combines bulgur wheat with fresh herbs, tomatoes, and a tangy lemon dressing. It offers a refreshing and nutritious dish that is high in fiber and vitamins. The olive oil adds richness, while the herbs and vegetables provide freshness and flavor.