Taboule - Quick and easy traditional Lebanese salad
Taboule is a fantastic traditional Lebanese salad that has been celebrated and enjoyed for centuries throughout the Middle East and far, far beyond. The use of simple, fresh ingredients like parsley, tomatoes, onion, mint and bulgur wheat makes taboule a flavourful and healthy dish that has become hugely popular around the world. This salad is the ultimate wingman for practically any dish and its fresh zing is particularly perfect for a summer shindig.
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Servings: 4 generous servings, or 6 smaller servings
Calories: 220kcal
Ingredients
- 150 millilitre fine bulgur wheat - or a medium grade bulgur wheat
- 300 millilitre boiling water
- 2 medium tomatoes - finely diced
- 1 small red or brown onion - roughly 70g, finely chopped
- ¼ medium cucumber - roughly 80g, finely chopped
- 500 millilitre finely chopped flat-leaf parsley - roughly 90g parsley. Please note: you will need 500ml (2 cups) of chopped parsley, not 500ml of un-chopped parsley
- 3 tablespoons finely diced mint - roughly a small handful of leaves
- 3 tablespoons extra virgin olive oil - 45ml
- 2 tablespoons fresh lemon juice - 30ml
- ½ teaspoon salt - 2.5ml
- few good grinds black pepper
- 3 tablespoons pomegranate seeds - 45ml
Instructions
- Add the bulgur wheat to a medium sized bowl. Pour over the boiling water. Cover the bowl with plastic wrap, or a clean kitchen towel and let it soak for 20-30 minutes whilst you prepare the vegetables and herbs.150 millilitre fine bulgur wheat, 300 millilitre boiling water
- Slice the tomatoes into quarters and cut out the fleshy middle part containing the seeds. Dice the tomatoes into small pieces of roughly 1cm.Note: We remove the pulpy centre to prevent adding excess liquid to the salad.2 medium tomatoes
- Dice the onion into small pieces of roughly 1cm.1 small red or brown onion
- Slice the ¼ cucumber into quarters lengthways and cut out the fleshy middle containing the seeds. Chop into small pieces of roughly 1cm. Note: We remove the pulpy centre to prevent adding excess liquid to the salad.¼ medium cucumber
- Finely chop the parsley.Tip: Although it may be tempting, we would advise against using a food processor for this step. The parsley might get chopped so finely that it becomes mushy. Just use a big sharp knife or a Mezzaluna.500 millilitre finely chopped flat-leaf parsley
- Finely chop the mint.3 tablespoons finely diced mint
- In a small bowl, combine the olive oil, lemon juice, salt and pepper for the salad dressing.3 tablespoons extra virgin olive oil, 2 tablespoons fresh lemon juice, ½ teaspoon salt, few good grinds black pepper
- Revisit the bulgur wheat. Fluff up the grains with a fork and transfer it to a large salad bowl.Tip: If you see excess water that's not been soaked up, strain the bulgur through a fine mesh sieve. Shake it from side to side and move the bulgur around with a spoon until all the water has drained away.
- Pour the salad dressing over the bulgur and give it a quick stir through.
- Add the tomatoes, onions, cucumber, parsley and mint. Toss it through with the bulgur wheat until well combined. Test for seasoning and add more salt if you wish.
- Scatter the pomegranate seeds over the Taboule and serve.3 tablespoons pomegranate seeds
**Nutritional data disclaimer**
Please keep in mind that the nutritional information provided below is calculated by a third party and we cannot guarantee the accuracy. We try our best to give you the most accurate information, but we do not take responsibility for errors that may be present. Also, the nutritional value of the recipe may change depending on the exact brands and products used. We recommend that you consult with a qualified healthcare professional or registered dietitian for personalised advice on your dietary needs.
Nutrition
Calories: 220kcal | Carbohydrates: 27g | Protein: 5g | Fat: 12g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 8g | Sodium: 327mg | Potassium: 535mg | Fiber: 7g | Sugar: 5g | Vitamin A: 3361IU | Vitamin C: 59mg | Calcium: 80mg | Iron: 3mg