Taboule or Tabbouleh is a colourful, healthy and refreshing Middle Eastern/Mediterranean salad made with very finely chopped herbs, vegetables and bulgur wheat. This salad has a simple dressing of lemon juice and olive oil.
What is Taboule
Taboule is a Vegan, Healthy, refreshing salad that is often served as a side to Middle Eastern meals.The main ingredient in taboule is the finely chopped parsley. There is a huge amount of Parsley in this recipe. There is also mint, onion – spring or red, cucumber (not traditional), tomato, bulgar wheat and a dressing made with lemon and olive oil. Some add garlic too.
Taboule Variations
There are many variations of Taboule, some of which are listed below:
- The main ingredient in Taboule is Parsley. Some people use Flat leaf and others use curly leaf.
- Spring onions but you can use red onions or shallots.
- Cucumbers are not traditionally used in this salad. Some people add it for crunch.
- Lime Juice over Lemon Juice.
- Some people skip the mint leaves or adjust the quantities.
- Some use more bulgur wheat and less salad.
- Some people add Garlic and others don’t.
- Some people add Baharat (Lebanese 7 Spice mix).
- Some add Pomegranate Molasses to the dressing.
- Some add a combo of spices of their preference.
- Some add an array of different veggies.
- Some people use a medium Bulgur Wheat.
- Some people drain the tomatoes/cucumbers before adding to the salad. Some salt them to remove moisture and some just put them in and let the juices mingle with the bulgur wheat.
So..the salad is highly adaptable and can be adjusted according to your personal preference!
Taboule Ingredients
- Fresh Parsley – I prefer Flat Least Parsley but Curly Leaf Parsley also works. Wash in cold water. Slice and don’t press down too hard on it otherwise it will bruise.
- Bulgur – I use a fine variety but medium also works.
- Mint – In general, the quantity of meat to parsley is a a quarter the amount but you can use the quantity that works for you! I know that my sister for example is not a fan of mint and would probably go for an 1/8th.
- Onion – I use Spring Onions in the recipe. You can also use Red Onions or Shallots.
- Cucumber – This is not traditional but it adds a crunch that I like. It is best to remove the seeds.
- Tomato – You can use any variety of tomato and can either drain or salt them beforehand to get rid of excess juices. Or you can leave them as they are.
- Dressing of Olive Oil, Lemon Juice – A simple dressing that you can add more to if you wish. Go for a mild flavoured, good quality Olive Oil. I once made the mistake of getting a strong flavoured super bitter Olive Oil..NEVER again.
How to Make the Best Taboule
It is really important to season this salad well and add plenty of lemon. Taboule should be full of flavour and not bland so taste and adjust if needed. The main ingredients for the dressing are Olive Oil and Lemon Juice. You can of course use some of the variations mentioned above but I like to keep it simple.
Add the bulgur to the dressing whilst you chop the veggies so it absorbs the flavour.
Chop Parsley finely or use a food processor.
Chop Mint gently. Mint bruises easily so gently remove it from the stem and slice.
Chop Onions, Tomatoes and Cucumbers if using – You are going for small chunks here so that they are not too overpowering in the salad.
When the chopping is finally over (lol), add the bulgur to the herbs and vegetables in a large bowl and gently mix together.
Taboule
Taboule or Tabbouleh is a colourful, healthy and refreshing Middle Eastern/Mediterranean salad made with very finely chopped herbs, vegetables and bulgur wheat. This salad has a simple dressing of lemon juice and olive oil.
Ingredients
- 2 Lemons Juice only
- 50 g Olive Oil
- Salt and Pepper
- 50 g Bulgur Wheat Extra Fine or Fine
- 1/2 Cucumber Seedless and Chopped into small cubes
- 2 Tomatoes Chopped into small cubes
- 2 bunches Parsley Washed and very finely sliced. I use leaves only
- 10 Mint Leaves Washed and very finely sliced.
- 5 Spring Onions Finely sliced
Instructions
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Combine olive oil, lemon juice and salt and pepper in a bowl. Whisk with a fork and add the bulgur wheat.
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Add the cucumbers and tomatoes to a colander and allow to drain. To speed things up, you can add a pinch of salt.
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Add the Parsley, Mint Leaves and Spring Onions to a large bowl.
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Add the drained tomatoes and cucumber.
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Stir in the Bulgur Wheat. Taste and adjust seasoning if needed.
Recipe Notes
Variations
- Use Flat leaf or curly leaf Parsley.
- Use Spring onions, red onions or shallots.
- Cucumbers are not traditionally used in this salad. It can be left out.
- Use Lime Juice or Lemon Juice.
- You can skip the mint leaves or adjust the quantities.
- You can use more bulgur wheat and less salad.
- You could add Garlic.
- You can add additional spices or a pinch of Bharat (Lebanese 7 Spice mix).
- You can add Pomegranate Molasses to the dressing.
- You can add an array of different veggies.
- You can use a medium Bulgur Wheat instead of fine.
- You can add the tomatoes in without draining and let the juices mingle with the bulgur wheat.
How do you serve Tabouleh
This is such a healthy salad which can be enjoyed on it's own or as a starter. It works really well with grilled, oven cooked meat/fish.
You can scoop it up with a lettuce leaf and eat it that way.
Tips to make the best Taboule
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- Fine Slicing: You need to be super gentle here so you don't bruise the leaves and wilt them. That is why I avoid a food processor but am not against it.
- Fine Bulgur: I use extra fine bulgur because it requires zero cooking and effort. It absorbs flavours more readily too.
- Parsley leaves: Wash the Parsley in cold water before using. It is better to do this the day before if time allows.
FAQs
Can it be made ahead of time?Yes, it can be made up to 4 days ahead.
How do I store left over Taboule? Keep covered in the refrigerator for up to 4 days.
Can this be made grain/gluten free? Yes simply replace the Bulgur with Cauliflower processed in a blender.
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