Tabbouleh {Parsley & Bulgur} Salad
fresh, tangy and delicious!
. . .
perfect either as a salad, an appetizer or as a side dish, this tabbouleh is a crowd pleaser every time.
Some of you may be familiar with tabbouleh or have even tasted it, but others may be hearing about it for the first time, so here is a little history on this dish.
Originally from Lebanon, today this dish has gained popularity world-wide. It is so popular that it made it into the Guinness World Records, when a team of 350 people worked for 10 hours 30 minutes to prepare the largest bowl of tabbouleh - 4,324 kg (9,532 lb 12 oz)! Tabbouleh consists of parsley, mint, tomato, bulgur and it is flavored with a good amount of lemon juice and some olive oil. It is typically served as a salad, a side dish or mezze (the Middle Eastern equivalent of an appetizer).
Parsley, a plant native to the Mediterranean, used mostly as a fresh culinary herb or dried spice. It’s bright green in color and has a mild, bitter flavor that pairs well with many recipes. Often labeled as one of the most powerful disease-fighting plants, parsley provides great nutritional value and offers many potential health benefits. It is extremely nutrient-dense and contains many powerful antioxidants, which may help prevent cell damage, lower your risk of heart diseases and be beneficial to your eye health {source}.
Bulgur wheat is an incredibly versatile whole grain with ancient roots in Middle Eastern, Mediterranean, and West Asian cuisines. It has a texture similar to quinoa or couscous while its mild flavor is usually described as nutty or earthy. It is a low calorie whole grain that provides various nutrients and is an especially good source of manganese, magnesium, iron, protein, and fiber {source}.
I find tabbouleh to be an incredibly refreshing dish and between the ease of preparation and its versatile serving nature, it is one of my favorite dishes! It is also really nutritious and flavorful, so if you have not had the pleasure to try tabbouleh until now, you should definitely give this recipe a try!
needed ingredients
preparation details
I chop finely/ mince all of the green herbs and place in a large bowl. For deseeding the tomatoes - scoop out the seeds to prevent the salad from becoming too runny and chop the rest.
I typically start by cooking the bulgur first, which gives it enough time to cool before adding to the rest of the salad. The bulgur cooks quick - typically is about 10 min., but you should always follow the instructions on the packaging. I should also point out that in traditional recipes the amount of bulgur used is half of what I am using here, but I do love bulgur and I like it better that way. You may want to adjust the amount to fit your taste profile.
I love lemon, hence the addition of the lemon zest! Not sure how traditional that is, but I am making it a thing on this recipe :) You will notice that I love adding lemon zest to any recipe I can add it to and I do that because I find that it gives another layer of freshness to the dish. I do buy organic lemons and scrub them well before using the zest.
One suggestion - add the lemon juice a little bit at a time and taste as you go to make sure it does not become too lemony (I mean there is no such thing to me, but we are all different). In case the lemons are small and not very juicy, I end up using two, but in this case one lemon was just the right amount.
Whether you serve this as a salad, a side dish (with some falafels or Roasted Zucchini with Tahini Sauce) or as a mezze with some Sun-dried Tomato Hummus or Baba Ganoush, this tabbouleh will not disappoint!
recipe
Tabbouleh {Parsley & Bulgur} Salad
Fresh, tangy and delicious! Perfect either as a salad, an appetizer or as a side dish to a main meal, this tabbouleh is a crowd pleaser every time.
{vegetarian and vegan friendly}
Author: The Kitchen Plot
Prep Time: 10 min.
Cook Time: 10 min.
Overall Time: 20 min.
Serves: 2 - 4
Perfect for: salad, appetizer, side dish
Keeps for: fridge - 1-2 days
Ingredients:
1 cup bulgur wheat, cooked (~1/2 cup uncooked)
3 bunches parsley, minced
few sprigs of mint, minced
2 scallions, finely chopped
2 tomatoes, deseeded and chopped into small cubes
2 cloves garlic, grated
1/4 tsp salt
1/4 tsp freshly ground black pepper
1/4 tsp hot pepper flakes (omit if not a fan of spicy)
2 Tbsp olive oil
1-2 lemons, juice and zest
Method:
Start out by cooking the bulgur wheat according to the instructions on the packaging, then set aside to cool.
Place the parsley, mint, scallions, tomatoes, bulgur in a large bowl and mix well. Add the grated garlic, salt, black pepper, hot pepper flakes (if using), olive oil, the juice and zest of 1 lemon and mix well. Taste and decide if you would like to add the second lemon.
Serve straight away. It can be stored in the fridge for up to 2 days, but it taste best when freshly made.
Bon Appétit!
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