Arabic Tabouleh Salad Recipe

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When it comes to vibrant and refreshing salads, few can match the irresistible appeal of Arabic Tabouleh salad. Bursting with flavours and boasting a rich history, this traditional Mediterranean dish has captivated taste buds around the globe. A truely wholesome Mediterranean Treasure with many health benefits to grasp in addition to it’s tantalizing flavours.

The Origins of Tabouleh

Tabouleh, also spelt Tabbouleh or Tabouli, hails from the fertile lands of the Levant region in the eastern Mediterranean. Its roots can be traced back centuries, where it was cherished as a staple dish in the Arab world. A testament to its enduring popularity, Tabouleh has since transcended borders, captivating the palates of food enthusiasts worldwide.

The Ingredients:

  1. Parsley: Tabouleh’s star ingredient, parsley, brings a burst of freshness to every bite. This nutrient-dense herb is a rich source of vitamins A, C, and K, as well as folate and iron. It also contains powerful antioxidants that promote overall health and well-being.
  2. Bulgar Wheat: A key component of Tabouleh, bulgar wheat adds a delightful nutty flavor and satisfying texture. This whole grain is low in fat and high in fiber, aiding digestion and contributing to a feeling of fullness.
  3. Tomatoes: Juicy and vibrant, tomatoes lend a burst of color and a tangy sweetness to the salad. They are packed with antioxidants like lycopene, known for its potential health benefits, including reducing the risk of certain chronic diseases.
  4. Mint: The addition of fresh mint leaves adds a refreshing and aromatic touch to the salad. Mint is known for its digestive properties and is believed to aid in soothing an upset stomach.
  5. Lemon Juice: The tangy citrus juice derived from lemons not only enhances the flavors of Tabouleh but also provides a dose of vitamin C. This vital nutrient strengthens the immune system and promotes healthy skin.

Historical Significance

Tabouleh carries a rich cultural heritage and holds a special place in Arabic cuisine. This beloved salad has been enjoyed for generations, often served during festive occasions, family gatherings, and traditional celebrations. Its vibrant colors and harmonious blend of flavors symbolize the region’s culinary diversity and the art of bringing people together through shared meals.

Health Benefits of Tabouleh

Aside from its delicious taste, Arabic Tabouleh offers an array of health benefits. It is a nutrient-dense dish that combines fresh vegetables and whole grains, making it a valuable source of vitamins, minerals, and dietary fiber. By incorporating Tabouleh into your diet, you can enjoy benefits such as improved digestion, increased satiety, and enhanced overall well-being.

Enjoy this Tabouleh salad with Moroccan Chicken Kebabs

Arabic Tabouleh Salad Recipe

Servings 8
Prep Time 20 minutes

Ingredients

  • 4 batches of parsley washed and chopped very fine.
  • 1 batch of fresh green mint leaves washed and chopped very fine.
  • 4 medium-sized tomatoes cored, seeded & diced as small as possible.
  • 1 fresh batch of green spring onions washed & chopped small
  • 2 tbsp of fine Burghul fine cracked wheat
  • 4 tbsp of drinking water to soak the bulghur in until broadened, then separate with your fingers before adding to the salad
  • 4-5 tbsp good quality olive oil
  • 2 fresh lemons squeezed for lemon juice
  • 3-4 small fresh cucumbers washed and diced small
  • 1 tsp salt to taste
  • 1/2 tsp Sumak or Lebanese 7 spice
  • pomegranate molasses is optional for drizzling over the top before serving.

Instructions

  • When you rinse the veggies and herbs, it’s important to pat dry and leave until completely dry, especially the parsley and mint that are the main ingredients.
  • Cut the stems off the parsley and mint then chop as finely as possible. (This may take some time but it pays off in the end).
  • It's a good idea to then spread the chopped parsley and mint on some paper towels and let them rest again for a few mins in order to get rid of the extra moisture released when chopping. Ideally, you want the juice in the salad to be mostly from the lemon juice and olive oil, no one wants soggy tabouleh!
  • Core the tomatoes, dice them small then drain them from any water and seeds
  • Wash the green spring onions and finely chop.
  • Mix all the above ingredients with the sumac or Lebanese 7-spices.
  • Once you are ready to serve, add the lemon juice on top of the broadened Burghul and separate it slowly with your fingers, then add the olive oil and salt all over the ingredients and mix lightly. Avoid over-mixing so that the greens stay as fresh as possible.
  • Tabbouleh is traditionally served on or beside a bed of lettuce, but feel free to present it however you like.
Course: Salad
Cuisine: Arabic
Keyword: bulgar, cucumber, Keto, mint, parsley, tomato, Vegan, vegetarian

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