Tabouli Recipe

by Mayo Clinic Staff

Originally from the mountains of Syria and Lebanon, tabbouleh has become one of the most popular salads in the Middle East. In the Arab world, but particularly the Greater Syrian region, it is usually served as part of the mezze, and is served with romaine lettuce. The Lebanese use more parsley than bulgur wheat in their dish.


Tabouli Recipe

Ingredients:

* Serves: 8

1 cup vegetable stock, broth or water

1 cup fine-ground bulgur

2 cups cherry tomatoes, halved, or 2 tomatoes, seeded and diced

1/2 cucumber, peeled, seeded and diced

1/4 cup fresh lemon juice

1/4 cup chopped fresh flat-leaf (Italian) parsley

3 tablespoons chopped fresh mint

2 tablespoons extra-virgin olive oil

2 green (spring) onions, including tender green tops, finely chopped

1 tablespoon grated lemon zest

1 clove garlic, minced

3/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

1/4 teaspoon ground allspice


Preparation:

In a small saucepan, bring the vegetable stock to a boil. Place the bulgur in a large, heat-proof bowl and pour in the boiling stock. Let stand until the bulgur is tender and the liquid is completely absorbed, about 15 minutes.

Add all the remaining ingredients and toss gently just until the ingredients are evenly distributed. Cover and refrigerate for 2 hours to allow the flavors to blend. Serve chilled.



Nutritional Analysis (per serving):

Calories 109

Total fat 4 g

Saturated fat 1 g

Monounsaturated fat 3 g

Cholesterol 0 mg

Protein 3 g

Carbohydrate 18 g

Fiber 4 g

Sodium 286 mg


*Wrap this traditional Middle Eastern salad in lettuce, tuck it in a pita pocket, or serve it as a side dish. This version has more vegetables than grain.


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Original Tabouli Recipe