Tabbouleh is a Mediterranean salad celebrated for its fresh, vibrant ingredients and rich nutritional profile. This dish combines bulgur, a whole grain packed with fiber and complex carbohydrates, with tomatoes rich in antioxidants like lycopene. Fresh parsley adds a significant boost of vitamins K and C, while onions offer immune-strengthening properties. Finished with a zesty lemon dressing, Tabbouleh is not only a delicious and refreshing dish but also a great source of essential nutrients that support digestion, heart health, and overall vitality.

Ingredients:

  • 1/2 cup bulgur wheat
  • 2 medium-sized tomatoes, finely chopped
  • 1 small onion, finely chopped
  • 1 bunch of fresh parsley, finely chopped (about 2 cups)
  • 1/4 cup fresh mint leaves, finely chopped (optional)
  • 3 tablespoons olive oil
  • 3 tablespoons fresh lemon juice
  • Salt and pepper to taste

Instructions:

Soak the Bulgur Wheat:

  • Begin by measuring 1/2 cup of bulgur wheat and place it in a medium-sized bowl.
  • Pour in warm water just enough to cover the bulgur (around 1 cup).
  • Allow the bulgur wheat to soak for approximately 20 minutes or until it becomes soft and tender. This step helps the bulgur absorb the water and swell up.
  • Once the bulgur is tender, drain any excess water using a fine-mesh strainer and set the soaked bulgur aside to cool slightly.

Prepare the Vegetables and Herbs:

  • Chop the Tomatoes: Take 2 medium-sized tomatoes and chop them finely into small cubes. Ensure the seeds are removed to avoid excess moisture in your salad.
  • Chop the Onion: Peel and finely chop 1 small onion. A red onion will add a slightly milder flavor, while a white onion will offer a sharper taste.
  • Chop the Fresh Parsley: Take 1 bunch of fresh parsley, remove the stems, and finely chop the leaves until you have about 2 cups of chopped parsley. Parsley adds a fresh, vibrant flavor to your Tabbouleh.
  • Chop the Mint Leaves: If you’re using mint, chop 1/4 cup of fresh mint leaves finely (optional). Mint will give the dish a cooling effect and enhance the aroma.

Combine the Ingredients:

  • In a large mixing bowl, combine the chopped tomatoes, onions, parsley, and mint.
  • Add the soaked bulgur wheat to the bowl with the vegetables and herbs.
  • Toss everything together gently to mix the ingredients thoroughly.

Season the Tabbouleh:

  • Drizzle 3 tablespoons of extra virgin olive oil over the mixture. Olive oil will add richness and a smooth texture to the salad.
  • Squeeze in the juice of 3 tablespoons of fresh lemon juice. The acidity of lemon juice brightens the flavors and balances the richness of the olive oil.
  • Season with salt and pepper to taste. Be sure to season gradually, as you can always add more, but it's difficult to correct if the salad becomes too salty.

Toss and Adjust Seasoning:

  • Use a spoon or tongs to gently toss the salad, ensuring that all the ingredients are well-coated in the olive oil, lemon juice, and seasoning.
  • Taste the salad and adjust the seasoning, if necessary. If you prefer more acidity, add a little more lemon juice. If you like more salt, feel free to add a pinch.

Serve or Chill:

  • You can serve the Tabbouleh immediately for a fresh, vibrant dish, or, for enhanced flavor, refrigerate the salad for 30 minutes before serving. Chilling it allows the ingredients to meld together, creating a more harmonious flavor profile.
  • Serve chilled as a refreshing side dish, or enjoy it as part of a mezze platter with pita bread and hummus.

Frequently Asked Questions (FAQs):

1. Is Tabbouleh beneficial for diabetics?

  • Yes, Tabbouleh is a great option for people with diabetes. The bulgur used in the dish has a low glycemic index (GI), meaning it does not cause rapid spikes in blood sugar levels. Bulgur is a whole grain that is rich in fiber, which can help regulate blood sugar levels and improve insulin sensitivity.

2. Can Tabbouleh be stored?

  • Yes, Tabbouleh can be stored for up to 1-2 days in the refrigerator. To store, make sure the salad is in an airtight container to prevent the vegetables from becoming soggy. However, it is best to serve Tabbouleh fresh to retain its crunch and vibrant flavors. If you're preparing it ahead of time, it's recommended to add the olive oil and lemon juice just before serving.

3. Can Tabbouleh be adapted to fit different diets?

  • Absolutely! Tabbouleh is quite versatile and can be modified to fit various dietary preferences. For gluten-free diets, you can replace bulgur with quinoa, which is a gluten-free grain and provides a similar texture and nutritional value. For those following a low-carb diet, you can substitute bulgur with cauliflower rice, which is lower in carbs but still provides volume and texture.

4. How does the nutritional value of Tabbouleh compare to other salads?

  • Compared to other salads, Tabbouleh is nutrient-dense, offering a good balance of fiber, vitamins, and healthy fats. Unlike many salads that rely on lettuce or other low-calorie greens, Tabbouleh’s base of bulgur provides complex carbohydrates, making it more filling and energy-boosting. Its fresh vegetables and herbs provide antioxidants, vitamins, and minerals, while the olive oil and lemon juice dressing add healthy fats and additional vitamin C.

5. Is Tabbouleh suitable for children?

  • Tabbouleh is generally suitable for children, especially when served in moderation. The ingredients are fresh, nutritious, and easy to digest. However, some children might be sensitive to the strong flavor of onions or lemon, so it's a good idea to adjust the seasoning to their taste. Also, ensure that the ingredients are finely chopped to avoid any choking hazards, especially for younger children.

6. Can I add extra ingredients to improve Tabbouleh?

  • Yes, you can add various ingredients to enhance the flavor and nutritional profile of Tabbouleh. For example, adding avocado provides healthy fats and a creamy texture. You can also mix in some cucumber for added crunch, or feta cheese for a tangy twist. Adding chickpeas or grilled chicken can turn Tabbouleh into a more substantial meal, while still keeping it fresh and healthy.


Nutritional Values and Benefits

1/2 Cup Bulgur Wheat (85g)

  • Calories: 150
  • Carbohydrates: 34g
  • Protein: 5g
  • Fiber: 8g

Nutritional Benefit: Bulgur wheat is a whole grain that supports digestive health, provides long-lasting energy, and helps maintain a healthy weight.

2 Medium-Sized Tomatoes (240g)

  • Calories: 48
  • Vitamin C: 34mg (38% DV)
  • Potassium: 500mg (11% DV)

Nutritional Benefit: Tomatoes are rich in lycopene, an antioxidant that promotes skin health and reduces the risk of heart disease.

1 Small Onion (70g)

  • Calories: 28
  • Carbohydrates: 6g
  • Fiber: 1.2g

Nutritional Benefit: Onions contain quercetin, an antioxidant that supports immune health and reduces inflammation.

1 Bunch Fresh Parsley (60g)

  • Calories: 22
  • Vitamin K: 500mcg (625% DV)
  • Vitamin C: 50mg (56% DV)

Nutritional Benefit: Parsley is a powerhouse of vitamin K, essential for bone strength, and vitamin C, which boosts immunity and collagen production.

1/4 Cup Fresh Mint Leaves (10g)

  • Calories: 6

Nutritional Benefit: Mint adds a refreshing flavor and aids in digestion while soothing the stomach.

3 Tablespoons Olive Oil (40g)

  • Calories: 360
  • Fat: 40g

Nutritional Benefit: Olive oil is rich in monounsaturated fats and antioxidants, promoting heart health and reducing inflammation.

3 Tablespoons Fresh Lemon Juice (45g)

  • Calories: 12
  • Vitamin C: 18mg (20% DV)

Nutritional Benefit: Lemon juice is a great source of vitamin C, which supports immune function and enhances iron absorption.

Salt and Pepper (to Taste)

Nutritional Benefit: While salt enhances flavor, it’s best to use it in moderation. Pepper contains piperine, which boosts nutrient absorption and aids digestion.

Expanded Health Benefits:

  • Mint: Mint is a key ingredient in Tabbouleh and offers more than just a refreshing flavor. It is known to aid in digestion, soothe the stomach, and relieve indigestion symptoms. Its menthol content has natural antispasmodic properties, which can help calm the digestive tract. Mint is also known for its anti-inflammatory properties, which can contribute to overall digestive health.
  • Parsley: This herb is a powerhouse of nutrients, offering a high concentration of vitamins K and C. Vitamin K is essential for bone health, while vitamin C is a potent antioxidant that supports immune function and promotes collagen production, which is crucial for skin and tissue repair. Parsley also contains flavonoids, which have anti-inflammatory and antioxidant effects, further enhancing its health benefits.
  • Bulgur: Bulgur is a whole grain that forms the base of Tabbouleh. It is high in fiber, which promotes digestive health by preventing constipation and improving bowel movements. Bulgur also provides long-lasting energy due to its complex carbohydrate content. It's an excellent source of plant-based protein and contains essential minerals like iron and magnesium, which contribute to heart health and overall vitality.
  • Lemon Juice: The addition of lemon juice to Tabbouleh provides a significant amount of vitamin C, which supports the immune system, enhances iron absorption, and promotes skin health. The citric acid in lemon also aids in digestion by stimulating the production of digestive enzymes.

Summary of Benefits

Tabbouleh is a nutrient-dense dish that combines the fiber-rich benefits of bulgur with the antioxidant power of fresh vegetables and herbs. The olive oil and lemon juice dressing not only enhances flavor but also adds healthy fats and vitamin C, making this salad a perfect addition to a balanced diet.

kirolos
i'm just try to cook new things.

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