Tabbouleh

10 Refreshing Tabbouleh Salad Recipes

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Craving a light, flavorful, and healthy salad? Look no further than tabbouleh! This incredibly refreshing salad, originating from the Levant region, is a delicious mix of finely chopped parsley, mint, tomatoes, bulgur, and a vibrant lemon dressing. Our collection of 10 refreshing tabbouleh salad recipes offers a delightful variety, from classic preparations to modern twists, showcasing the versatility of this beloved Middle Eastern dish. Get ready to explore the vibrant world of tabbouleh salad and discover your new favorite recipe!

Teriyaki Salmon with Fresh Tabbouleh

This recipe combines the savory flavors of teriyaki salmon with the refreshing taste of a traditional tabbouleh salad. It’s a healthy and satisfying meal perfect for any occasion.

Ingredients

For the Teriyaki Salmon:

  • Fresh Salmon Fillet
  • Teriyaki Sauce
  • Fresh Ginger (optional)

For the Tabbouleh Salad:

  • Bulgur Wheat
  • Cucumber
  • Tomato
  • Green Garlic
  • Garlic
  • Plenty of Fresh Parsley
  • Lime or Lemon Juice
  • Olive Oil
  • Salt

Instructions

Prepare the Salmon: Marinate the salmon fillet in teriyaki sauce. For best results, marinate for several hours or overnight in the refrigerator.

Make the Teriyaki Sauce (Optional): If you prefer a homemade teriyaki sauce, combine soy sauce, rice vinegar, sugar, and ground ginger. A touch of fresh grated ginger adds a wonderful aroma.

Prepare the Bulgur Wheat: Place the bulgur wheat in a bowl and cover with boiling water. Let it sit for at least 20 minutes, then rinse and drain thoroughly.

Make the Tabbouleh Salad: Combine the drained bulgur wheat with finely chopped cucumber, tomato, green garlic, garlic, and a generous amount of fresh parsley. Parsley is key to a vibrant tabbouleh.

Make the Dressing: Whisk together olive oil, lime or lemon juice, and salt. Pour the dressing over the tabbouleh and mix well.

Cook the Salmon: Preheat your oven. Place the marinated salmon on a baking sheet, optionally covered with foil to retain moisture. Bake until cooked through. For a crispier skin, uncover the salmon for the last few minutes of baking.

Serve: Plate the cooked teriyaki salmon alongside the fresh tabbouleh salad. Enjoy this delicious and balanced meal!

Refreshing and Flavorful Tabbouleh

This recipe guides you through creating a vibrant and delicious Tabbouleh salad. This dish is packed with fresh herbs, juicy tomatoes, and a bright lemon dressing, making it a perfect light meal or side dish.

Ingredients

  • 2 medium tomatoes, peeled and chopped
  • 1/2 red bell pepper, finely chopped
  • 1/2 onion, finely chopped
  • 1 garlic clove, minced
  • A generous bunch of parsley, finely chopped (about 2 cups)
  • Salt, to taste
  • Ground cumin, to taste
  • 5 tablespoons extra virgin olive oil
  • Juice of 1/2 a lemon
  • 1 cup couscous

Instructions

  1. Combine and Blend: In a food processor, combine the tomatoes, bell pepper, onion, garlic, parsley, salt, and cumin. Pulse until finely chopped but not completely pureed. You want some texture to remain.

  2. Mix with Couscous: Transfer the mixture to a bowl and add the couscous. Stir well to combine.

  3. Dress and Chill: Drizzle the olive oil and lemon juice over the salad. Stir thoroughly to ensure the couscous is evenly coated. Refrigerate for at least 30 minutes to allow the flavors to meld. Stir occasionally and adjust seasoning as needed. You may add a splash of water if the couscous seems too dry.

Serving Suggestion: Serve chilled as a refreshing salad or as a part of a larger Mediterranean spread. Enjoy!

Refreshing Tabbouleh Salad

This recipe guides you through making a vibrant and flavorful Tabbouleh salad. It’s a perfect light meal or side dish, packed with fresh herbs, vegetables, and fluffy couscous. Feel free to adjust the ingredient quantities to your liking.

Ingredients

  • 1 cup couscous
  • 1 cucumber
  • 1 green bell pepper
  • 1/2 red bell pepper
  • 2 tomatoes
  • 1 green onion
  • 1 avocado
  • Lettuce
  • 1 carrot
  • Lemon
  • Olive oil
  • Salt
  • Garlic powder
  • Pepper
  • 1 cup vegetable broth or 1 vegetable bouillon cube
  • Fresh and dried mint and parsley, to taste

Instructions

  1. Prepare the Couscous: In a pot, heat the vegetable broth (or water with a bouillon cube) over medium-high heat. Once boiling, add a pinch of salt and the couscous. Immediately remove from heat, stir in a splash of olive oil and the juice of half a lemon. Check if the couscous is cooked through. If needed, add more water and heat until absorbed.

  2. Chop the Vegetables: Finely chop the cucumber, bell peppers, tomatoes, green onion, avocado, lettuce, and carrot.

  3. Combine Vegetables and Herbs: In a large bowl, combine the chopped vegetables with the dried spices and finely chopped fresh mint and parsley. Mix well.

  4. Mix with Couscous: Add the cooked couscous to the vegetable mixture and combine thoroughly. Drizzle with olive oil and adjust the seasoning with lemon juice, salt, pepper, or garlic powder to taste. Serve and enjoy!

Stuffed Italian Peppers with a Savory Tabbouleh Filling

This recipe offers a delicious and healthy twist on classic stuffed peppers, featuring a vibrant tabbouleh-inspired filling. Tender Italian peppers are packed with a flavorful mixture of couscous, sautéed eggplant, zucchini, onion, tomato, and raisins. This dish is perfect as a main course or a side, and is sure to impress with its bright flavors and satisfying texture.

Ingredients

  • 8 Italian peppers
  • ½ cup couscous (about 100 grams)
  • 1 small eggplant
  • 1 small zucchini
  • 1 medium onion
  • 1 ripe tomato
  • ⅓ cup raisins (about 50 grams)
  • ½ cup water (about 100 ml)
  • Salt
  • Extra virgin olive oil

Instructions

  1. Prepare the Vegetable Filling: Heat a couple of tablespoons of olive oil in a pan. Sauté the finely chopped eggplant, zucchini, and onion until the eggplant becomes translucent.

  2. Add Tomato and Raisins: Add the peeled and chopped tomato to the pan. Mix well and cook for a couple of minutes. Stir in the raisins and remove from heat. Set aside.

  3. Cook the Couscous: Bring the water to a boil with a pinch of salt. Prepare the couscous according to the package instructions.

  4. Prepare the Peppers: Cut off the tops of the Italian peppers and remove the seeds.

  5. Combine and Stuff: Mix the cooked couscous with the reserved vegetable mixture. Generously stuff the peppers with the tabbouleh filling, ensuring they are completely filled.

  6. Bake the Peppers: Place the stuffed peppers on a baking sheet and lightly brush them with extra virgin olive oil. Bake in a preheated oven at 350°F (180°C) for 10 to 15 minutes.

  7. Serve: Remove the baked peppers from the oven. Serve immediately and enjoy!

Refreshing Tabbouleh Salad

This recipe guides you through making a vibrant and flavorful Tabbouleh salad, a classic Middle Eastern dish. It’s a perfect light meal or side dish, packed with fresh herbs, juicy tomatoes, and a zesty lemon dressing. Parsley takes center stage, complemented by mint and a hint of onion. The bulgur adds a satisfying chewiness and absorbs all the delicious flavors.

Ingredients

  • 1 large bunch of parsley
  • 1 handful of fresh mint leaves
  • 1/2 bunch green onions (or 1 regular onion)
  • 2 tomatoes
  • 1 large lemon
  • 3 tablespoons fine bulgur
  • Salt
  • Olive oil

Instructions

  1. Prepare the ingredients: Thoroughly wash all the vegetables. Finely chop the parsley, onions (green or regular), and mint. Squeeze the juice from the lemon.
  2. Combine bulgur and tomatoes: In a serving bowl, place the bulgur. Finely chop the tomatoes directly over the bulgur. Pour the fresh lemon juice over the bulgur and tomatoes. Allow this mixture to rest for a few minutes so the bulgur can absorb the liquid and flavors.
  3. Add herbs and dressing: Add the chopped parsley, mint, and onions to the bulgur and tomato mixture. Season generously with salt and drizzle with olive oil. Mix everything together until well combined.
  4. Serve: Enjoy your Tabbouleh immediately. For a fun presentation, serve with lettuce leaves or cabbage leaves for scooping.

Refreshing Tabbouleh: A Classic Lebanese Salad

This recipe guides you through making a vibrant and flavorful Tabbouleh salad, a staple of Lebanese cuisine. With fresh parsley, mint, tomatoes, and bulgur wheat, this dish is a healthy and delicious addition to any meal.

Ingredients

  • 1 cup bulgur wheat
  • 2 red onions or scallions
  • 2 cups fresh parsley, chopped
  • 1 cup fresh mint, chopped
  • 1 pound red tomatoes, chopped
  • 1/2 cup freshly squeezed lemon juice
  • 2-3 tablespoons olive oil
  • Salt
  • Pepper

Instructions

  1. Prepare the Bulgur: Soak the bulgur wheat in water for 15-20 minutes to soften. Drain thoroughly in a colander, pressing out excess water with a spoon. Combine the drained bulgur with the chopped parsley, mint, and red onion or scallions.

  2. Add the Tomatoes: Remove the seeds from the tomatoes (optional, but recommended for a less watery salad). Dice the tomatoes into small pieces and add them to the bulgur mixture.

  3. Dress the Salad: Season the salad with salt and pepper to taste. Drizzle with olive oil and freshly squeezed lemon juice. Toss everything together gently to combine.

Serving Suggestion: Tabbouleh is best served chilled. Enjoy it as a light lunch, a side dish, or part of a mezze platter.

Refreshing Tabbouleh with Sweet Dates

This recipe guides you through creating a vibrant and flavorful tabbouleh salad, featuring the delightful sweetness of dates. This dish is perfect as a light lunch, a refreshing side, or a flavorful contribution to a potluck. The combination of fluffy couscous, crisp vegetables, and sweet dates creates a unique and satisfying culinary experience.

Ingredients

  • 1 1/2 cups couscous (about 300 grams)
  • 1 1/4 cups vegetable broth (about 280 ml)
  • 5 1/3 ounces pitted candied dates (about 150 grams, or less for a less sweet salad)
  • 2.8 ounces green bell pepper (about 80 grams)
  • 2.8 ounces red bell pepper (about 80 grams)
  • 2.8 ounces cucumber (about 80 grams)
  • 1.8 ounces red onion (about 50 grams)
  • 1 pink tomato
  • Arugula
  • Juice of half a lemon
  • 1 splash extra virgin olive oil
  • 1 splash vinegar (Louit recommended)
  • 1 splash caramelized balsamic vinegar
  • 1/2 teaspoon Moroccan spices
  • 1 teaspoon Indian spices
  • Ground cumin
  • Salt and pepper

Instructions

  1. In a bowl, combine the dry couscous, spices (Moroccan, Indian, and cumin), and salt. Mix thoroughly to ensure even distribution.

  2. Heat the vegetable broth in a saucepan until it boils. While the broth heats, finely chop the bell peppers, cucumber, red onion, tomato, and dates. Set the chopped ingredients aside.

  3. Once the broth reaches a boil, pour it over the couscous. Stir well to fluff the couscous and prevent clumping. Let it sit for a couple of minutes to absorb the broth. If the couscous seems too dry, add a little more heated broth. The ideal texture is light and fluffy.

  4. Allow the couscous to cool. Then, stir in the lemon juice, olive oil, and vinegar. Add all the chopped vegetables except the arugula. Finally, drizzle with caramelized balsamic vinegar.

  5. To serve, create a bed of fresh arugula on a plate or platter. This prevents the tabbouleh from becoming soggy. Spoon the tabbouleh over the arugula and enjoy!

Nutritious Steamed Sea Bream with Vegetable Tabbouleh

This simple and healthy recipe features steamed sea bream served over a refreshing vegetable tabbouleh. It’s a light yet satisfying meal, perfect for a quick and nutritious dinner.

Ingredients

  • 1 sea bream fillet
  • 1 lemon
  • 1/4 cup couscous (about 30-40 grams)
  • 1 green bell pepper
  • 1 yellow bell pepper
  • 3-4 cherry tomatoes
  • 1 tablespoon salad cheese (optional)
  • 1 small green onion
  • Fresh basil leaves
  • Olive oil
  • Salt and pepper

Instructions

  1. Steam the Sea Bream: Season the sea bream fillet with salt, pepper, a squeeze of lemon juice, and a drizzle of olive oil. Steam in a steamer or microwave-safe steamer for approximately 3 minutes, or until cooked through.

  2. Prepare the Tabbouleh: Place the couscous in a bowl, cover with water, and cover the bowl with plastic wrap. Microwave for 3 minutes, or until the couscous is tender. While the couscous cooks, finely chop the bell peppers, cherry tomatoes, green onion, and basil leaves. In a separate bowl, combine the chopped vegetables with olive oil, lemon juice, and a pinch of salt. Once the couscous is cooked, fluff it with a fork and add it to the vegetable mixture, stirring to combine.

  3. Assemble and Serve: Place the vegetable tabbouleh on a plate as a base. Top with the steamed sea bream fillet. Garnish with a drizzle of olive oil, fresh basil leaves, and optionally, a sprinkle of salad cheese. Enjoy!

Delicious Koftas Served with Refreshing Tabbouleh

This recipe guides you through creating a flavorful meal of Koftas accompanied by a vibrant Tabbouleh salad. The combination of savory grilled Koftas and the fresh, herbaceous Tabbouleh creates a delightful culinary experience.

Ingredients:

For the Tabbouleh:

  • 3 1/2 oz couscous
  • 7 oz water
  • Fresh parsley
  • Fresh mint
  • 2 tomatoes
  • 1 onion
  • 1 lemon
  • Garlic
  • Salt
  • Oil

For the Koftas:

  • 14 oz ground beef
  • Ground coriander seeds
  • Cumin
  • Cinnamon
  • Turmeric
  • Black pepper
  • 1 egg
  • 1 onion

Instructions:

Preparing the Tabbouleh:

  1. Combine the couscous with boiling water, salt, and oil. A good ratio is 1 cup of couscous to 2 cups of water. Cover and let it sit until the couscous has absorbed the water and become tender.
  2. Once the couscous is ready, add the chopped parsley, mint, tomatoes, onion, and lemon juice. Mix thoroughly.

Preparing the Koftas:

  1. In a bowl, combine the ground beef with the chopped onion, garlic, ground coriander seeds, cumin, salt, black pepper, turmeric, cinnamon, and the egg.
  2. Mix all the ingredients together until well combined.
  3. Shape the mixture into oblong patties or cylinders.
  4. Grill the koftas until cooked through.

Serving:

Serve the grilled koftas hot alongside the refreshing tabbouleh. Garnish with sliced onions and tomatoes. Bread is a perfect accompaniment for scooping up the tabbouleh and enjoying with the koftas.

Refreshing Tabbouleh Salad

This recipe provides a simple guide to making a classic Tabbouleh salad, highlighting the fresh flavors of parsley, tomato, and cucumber.

Ingredients

  • 4 bunches parsley
  • 2 small tomatoes
  • 2 cucumbers
  • 1 tablespoon salt
  • Olive oil
  • Lemon
  • Pinch of pepper (optional)

Instructions

  1. Prepare the Parsley: Pick the parsley leaves and soak them in water with salt. This helps to clean them and slightly tenderize the leaves. After soaking, drain the parsley thoroughly.

  2. Chop the Vegetables: Wash the tomatoes and cucumbers. Finely chop them along with the drained parsley. A consistent, small dice is ideal for tabbouleh.

  3. Season and Serve: Season the chopped vegetables with lemon juice, salt, olive oil, and a pinch of pepper (if desired). Mix everything well and serve immediately. The salad is best enjoyed fresh.

  4. Important Tip: Don’t overdo the tomatoes and cucumbers. This salad truly shines when the fresh parsley is the star ingredient. Use a light hand with the other vegetables to maintain a balanced flavor.

History of Tabbouleh

Tabbouleh, a vibrant and flavorful salad, has a rich history rooted in the mountains of Lebanon and Syria. Its origins can be traced back thousands of years, likely originating as a simple dish made by mountain dwellers. These early versions focused on readily available ingredients: wild herbs, particularly parsley and mint.

The name “tabbouleh” itself comes from the Arabic word “taabil,” meaning “to season” or “spice.” This reflects the important role of herbs and seasonings in creating the dish’s fresh and zesty flavor profile.

While parsley is the dominant ingredient in modern tabbouleh, this wasn’t always the case. Early versions likely used a wider variety of wild greens, with parsley becoming more prominent over time. Bulgur, a cracked wheat product, was also a later addition. Initially, it served as more of a binding agent used sparingly, with the emphasis remaining on the fresh herbs.

Over the centuries, tabbouleh evolved from a simple mountain dish into a beloved staple across the Middle East. Its popularity eventually spread throughout the world, becoming a popular salad choice enjoyed for its refreshing taste and healthy ingredients. While variations exist, the essence of tabbouleh remains true to its origins: a celebration of fresh herbs, bright flavors, and simple ingredients.

Nutritional Content and Benefits of Tabbouleh

Tabbouleh is not just a refreshing salad; it’s also packed with nutritional benefits. This parsley-heavy dish is naturally low in calories and fat, making it a healthy choice for those watching their weight. The abundance of parsley provides a significant source of vitamins K and C, along with a good amount of vitamin A.

Bulgur, the other main ingredient, contributes fiber which aids digestion and promotes satiety. It also offers iron, important for red blood cell production, and some B vitamins. The mint and tomatoes in tabbouleh provide additional vitamins and minerals, further enhancing its nutritional profile.

The combination of parsley, mint, and tomatoes provides a rich source of antioxidants, which help protect your body against cell damage. Furthermore, the high vitamin K content in parsley plays a crucial role in bone health and blood clotting.

This refreshing salad offers a healthy and delicious way to incorporate more vegetables and whole grains into your diet. With its low calorie count and nutrient-rich ingredients, tabbouleh is a great option for a light lunch, a side dish, or a healthy snack.

Tips for Choosing Quality Parsley

Parsley is the heart of a vibrant tabbouleh salad. Choosing the right bunch can make or break the dish. Look for bright green parsley with firm stems and fresh, lively leaves. Avoid bunches with yellowing or wilted leaves, as this indicates age and diminished flavor.

When selecting parsley, give it a gentle sniff. The aroma should be clean and herbaceous. A dull or musty smell suggests the parsley is past its prime. Feel the leaves – they should be tender, not dry or brittle.

For tabbouleh, flat-leaf (Italian) parsley is preferred for its milder, sweeter taste and delicate texture. Curly parsley can be used, but its stronger flavor can sometimes overpower the other delicate ingredients in the salad.

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