Arabic Tabbouli salad is one of the popular salads in the middle East and of course the Mediterranean seaside countries such as Greece, and African countries such as Egypt, Libya and Morocco, but it is mostly known as a Lebanese salad. A delicious and tasty salad that is used specifically in countries such as Turkey, Lebanon and Syria. Greek and Turkish Tabbouli are tasted with both pita bread and other foods. They make the salad in different ways. Some add the grated carrots to thus salad, and some add spinach leaves as a thick vegetable in the salad. In this article we will tell you how to make this delicious salad with wheat bulgur and vegetables as a tasty meal at home, especially for those who are on a lean diet.
Tabbouli Recipe :
1/3 cup extra virgin olive oil
3 Tablespoons lemon juice
1/4 cup extra fine bulgur wheat
2 bunches parsley about 2 cups chopped
1-2 vine-ripe firm tomatoes
2 green onions both green and white part
1/4 cup fresh mint leaves optional
Salt and pepper to taste
In a small bowl, whisk together olive oil and lemon juice until well combined. Then add the bulgur to the dressing and let it soak until it is soft and plumed, about 15 minutes.
Meanwhile, prepare the vegetables by washing, drying thoroughly and finely chopping them. When preparing the tomatoes, it helps to use a colander to drain the excess juice, which you can use in another recipe at a later time.
Place the chopped vegetables in a large bowl. Add the optional mint. season with salt and pepper. Then pour the bulgur and dressing mixture over. Gently toss to combine.
Serve at room temperature or cold, with lettuce if desired.
Important tips for preparing Tabbouli salad with wheat bulgur and parsley :
I would highly recommend washing and drying the parsley a day or two days in advance of chopping it. Thus gives the parsley time to dry properly so that when you chop it,it doesn’t turn into a wet mess.
Store any leftovers in an airtight container. They will last about 3-4 days in the fridge.
You can add half a cup of pomegranate seeds to the salad to more tastes.
Soak wheat bulgur for about three to four hours, soaking in enough for them and don’t need to be cooked because the bulgurs are already cooked and dried.
You can chop one or two cucumbers and add to the salad if desired.
Adding a bit of cheese to the salad gives an amazing taste to that.
Other appetizers to serve next to Tabbouli salad : hummus, baba ghanoush, roasted red pepper hummus, falafel, Turkish fried eggplant, and spicy Middle Eastern potatoes.
Nutritional properties of Tabbouli salad:
Please note that the nutrition label provided is an estimate only. It will vary based on the specific ingredients used. The recipe is estimated for 6 serving.
One of the things that some people encounter in summer is the problem of constipation. But don’t worry. changing the pattern of eating and consuming certain substances can easily solve the problem of constipation. Wheat bulgur or broken wheat is a rich source of vitamins, minerals, fiber, antioxidants and micronutrients.
On other hand, wheat bulgur is rich in water-insoluble fiber. This type of fiber is not absorb in the digestive tracts and in the intestine and it stays in the intestine, absorbs a lot of water and thus stools become heavier and move more easily in the intestine. This eliminates the problem of constipation.
Other amazing properties of wheat bulgur is that it is used in ancient times instead of rice, help strengthen the immune system, suitable for diabetics due to low glucose compared to glucose, reduce the risk ofheart attacks, reduce the risk of all kinds cancer.
Can we make Tabbouli salad ahead of time :
The good news is that you can make this salad a day or two before you serve it in an air tight container in the fridge. By making it ahead of time you will give the flavors time to really develop. You can not freeze this salad.