What is Tabouli and How Can You Prepare It at Home?

Grain bowls are the latest lunch trend (think Summer Squash Farro Bowl and Roasted Root Veggie Quinoa Bowl!), but they've actually been around for centuries. One timeless example is tabouli, a popular Middle Eastern salad made with bulgur—a type of dried cracked wheat—and an abundance of parsley, with the grain taking a backseat. This refreshing salad, packed with tomato and onion and seasoned to your taste, is light, healthy, and versatile, pairing effortlessly with many dishes. Keep reading to uncover the essentials of tabouli, along with a simple recipe you can try at home.

What is Tabouli?

Tabouli (also spelled as 'tabbouleh') is a delicious and healthy salad made with bulgur and parsley, believed to have originated in Lebanon and Syria. A beloved dish throughout the Middle East, tabouli is commonly served as part of a meze platter, which features a variety of small dishes. The traditional tabouli ingredients include bulgur, tomatoes, onion, and, most notably, an abundance of fresh parsley.

Tabouli Recipe

Simple to prepare and incredibly versatile, tabouli is a classic dish for a reason. The recipe requires minimal cooking, with only boiling water needed to prepare the bulgur; the rest is a matter of mixing ingredients and adjusting the seasoning to your liking. Be sure to use a sharp knife when chopping the parsley to avoid bruising the leaves. Tabouli can be stored in the fridge for up to four days, although the parsley and mint’s vibrant green color will begin to fade over time.

Ingredients:

• ¼ cup fine bulgur
• 4 ripe tomatoes
• 1 small onion
• 1 cup parsley
• ¼ cup mint
• 1 tablespoon olive oil
• Juice of 1 lemon
• Salt, to taste

Directions:

1. Place the bulgur in a small bowl and pour ½ cup of boiling water over it. Stir to mix, then cover the bowl with a kitchen towel. Let it sit for 15 minutes, or until the water is absorbed and the bulgur has softened. Use a fork to fluff the bulgur.
2. Prepare the vegetables and herbs. Use a sharp knife to finely dice the tomatoes and onion, and finely chop the parsley and mint. Combine the vegetables, herbs, and bulgur in a medium bowl. Add olive oil, lemon juice, and salt to taste.

Is Tabouli Healthy?

Absolutely! Tabouli is a highly nutritious dish, packed with wholesome ingredients like bulgur and parsley. For an even more filling and nutritious version, consider adding protein-rich foods like chicken or shrimp.

Is Tabouli Gluten-Free?

No, tabouli is not gluten-free since bulgur is made from wheat-based grain. For a gluten-free alternative, quinoa works well as a substitute.