Traditional Tabbouleh – Sharon Palmer, The Plant Powered Dietitian


This Traditional Tabbouleh is so satisfying—and really easy. This utterly plant-based salad recipe may be whipped up whenever you cook dinner Center Jap meals, akin to falafels, hummus, or grilled eggplant. And even serve it as an eclectic facet dish for veggie-burgers or lentil soup. Make it gluten-free by substituting a gluten-free grain. Product of solely 8 elements, not together with pantry staples, this easy recipe shines with basic Mediterranean elements, akin to bulgur, garlic, parsley, mint, cucumbers, tomatoes, lemons, and olive oils. The entire flavors of an attractive, sunny day!

This recipe relies on the standard elements of the Mediterranean. Whereas I’ve had a chance to spend time finding out the meals traditions within the Mediterranean, I’d prefer to recommend following true consultants in these foldaways, akin to Rahaf Al Bochi, RDN, who I’ve had the pleasure of interviewing on my weblog. Curiously, these elements additionally develop in my bioregion of California (a Mediterranean local weather!), and in the summertime I develop nearly all of those meals at house in my backyard. Tomatoes and cucumbers are simple to develop within the sizzling summer season months, and a easy pot of herbs is the present that retains on giving! Even should you don’t have a backyard, you possibly can get pleasure from seasonal, native produce, akin to herbs, cucumbers, and tomatoes, whenever you flip to this basic recipe. It’s a good way to make the most of a bumper crop of produce, too.

I additionally love this recipe as a result of it’s mild and healthful—only a trace of coronary heart wholesome olive oil, a beneficiant squeeze of vitamin C-rich lemon juice, a bunch of antioxidant-rich parsley and mint, lycopene-powered tomatoes, and the entire grain goodness of bulgur. What’s to not love! Nothing! Go forward and put this in your menu rotation. Deliver it to your subsequent potluck, pack it away for lunches through the week, and serve it as a facet salad.

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Description

This simple Traditional Tabbouleh recipe is totally plant-based, and filled with the vitamin energy of entire grains, herbs, citrus, olive oil, and tomatoes.


  • 1 cup raw entire wheat bulgur
  • 3 cups water
  • 2 medium garlic cloves
  • 1 bunch (4 ounces, about 4 cups) contemporary parsley leaves
  • ½ cup mint leaves, loosely packed
  • 5 inexperienced onions, white and inexperienced elements, finely diced
  • 3 small Persian cucumbers, with peels, diced
  • 2 medium tomatoes, diced
  • 2 tablespoons additional virgin olive oil
  • Juice of 1 giant lemon
  • 1/2 teaspoon freshly floor black pepper
  • Sea salt, as desired (non-obligatory)


  1. Place the bulgur in a small pot with the water. Cowl and produce to a boil over medium-high warmth. Scale back the warmth to medium and cook dinner for 10 minutes, stirring often. Take away from warmth, fluff with a fork, and canopy for five minutes. Drain any remaining liquid and switch the cooked bulgur to a giant mixing bowl and refrigerate to chill.
  2. Place the garlic, parsley, and mint in a meals processor. Course of till solely finely chopped (don’t liquefy), or chop by hand, very finely. Pour into the bowl with bulgur.
  3. Add the inexperienced onions, cucumbers, tomatoes, olive oil, lemon juice, black pepper, and sea salt, if desired, and toss gently.
  4. Chill till serving time.
  5. Makes 8 servings, about 1 cup every.

Notes

To make this recipe gluten-free, substitute a gluten-free grain for bulgur, akin to quinoa, sorghum, or millet.

  • Prep Time: 5 minutes
  • Cook dinner Time: quarter-hour
  • Class: Salad
  • Delicacies: Mediterranean

Diet

  • Serving Measurement: 1 serving
  • Energy: 122
  • Sugar: 4 g
  • Sodium: 13 mg
  • Fats: 4 g
  • Carbohydrates: 21 g
  • Fiber: 6 g
  • Protein: 4 g

Key phrases: vegan tabbouleh, tabbouleh recipe, wholesome recipe

Attempt just a few of my different favourite plant-based salad recipes:

Black Lentil Pesto Salad with Butternut Squash and Brussels Sprouts
Pomegranate Avocado Quinoa Salad
Winter Jewel Salad with Orange French dressing

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