How to Make Tabouli {or Tabbouleh}

February 3, 2012
Follow these steps to whip up a big batch of Tabouli ~ a healthy and delicious Middle Eastern bulgur wheat and vegetable salad.  It's tasty as a salad, sandwich filling, or as a dip with crackers.

How to Make Tabouli {or Tabbouleh} image

Are you ready for some football?!?  Yes, I will be watching the Superbowl this weekend.  Just quietly at home.  But I'll definitely be watching.  I'm hard-pressed to say which part I like best ... the game itself or all the new commercials.  It's probably a tie in my book.

Now, I love all the creamy delicious dips and fabulous finger foods we typically think of as Superbowl fare just as much as the next guy (case in point - my hot corn dip, crescent sausage bites, or creamy BLT dip).  But I thought I'd offer up an on-the-healthy-side "girly" option, too - tabouli.

I just absolutely adore tabouli.  Huge crush.

Some of you may be saying, huh?  What's tabouli (or, 'taboulleh' as it's also spelled)?

In a nutshell, it's a Middle Eastern salad traditionally made with bulgur wheat, fresh parsley, fresh mint, cucumbers, tomatoes, lemon juice, and olive oil.  Though, I eat mine more as a dip or spread than a salad.  And oh, it's yummy.

Bulgur wheat, the mainstay of tabouli, comes in a box and is typically found in the cereal aisle of the grocery store somewhere near the oatmeals, or in the ethnic food section.  Straight out the box, it's hard itty-bitty nuggets ...

Bulgur Wheat to Make Tabouli image

... but when soaked in boiling water, it fluffs up and becomes a tasty little grain.

Soaking Bulgur Wheat to Make Tabouli image

To make a flavorful bowl of tabouli, after the bulgar wheat has soaked for a bit, you add in lots of fresh parsley, fresh mint, red onion, olive oil, and fresh lemon juice.

Parsley and Vegetables to Make Tabouli image

The recipe calls for 1/2  cup chopped fresh mint, but I don't really measure.  I just chop up about this much mint:

Fresh Mint image

A little extra mint or parsley never hurts.

Stir this all together, and then refrigerate the mixture for about three hours.  This lets all the flavors come together, and gives the bulgur wheat a nice little time to continue to soften. 

After the three hours of chilling time, gently mix in diced cucumber and tomato.  Then you're ready to serve it up as a salad or a dip for pita chips and crackers ...

How to Make Tabouli {or Tabbouleh} photo

... or, as one of my absolute favorite sandwiches - Hummus & Tabouli Pita Pockets.  I just love, love, love the combination of hummus and tabouli.  If you're a fan of either hummus or tabouli, you've got to try them together.  Fantastic.  I promise.

No matter what you choose to tickle your taste buds on the big game day, I wish you all a happy Superbowl Sunday!  I think it's going to be a great game.

Tabouli image



Tabouli {or Tabbouleh}
Ingredients
  • 1 c. dry bulgur wheat
  • 1 ½ c. boiling water
  • 1 ½ tsp. salt
  • 1/4 c. fresh lemon juice (or fresh lime juice)
  • 1 tsp. crushed fresh garlic
  • 1/2 c. finely chopped red onion
  • 1/2 c. chopped fresh mint (or about 1 tsp. dried mint)
  • generous 1 c. chopped fresh parsley
  • 1/4 c. extra virgin olive oil
  • 1/8 tsp. Freshly ground black pepper
  • 2 medium tomatoes, diced
  • 1 c. chopped cucumber
Directions
  1. Combine bulgur wheat, boiling water, and salt in a bowl. Cover and let stand about 20 minutes, until bulgur wheat is chewable.
  2. Add lemon juice, garlic, olive oil, black pepper, mint, parsley, and onion. Mix thoroughly. Cover and refrigerate 2-3 hours to let the flavors meld and the bulgur wheat to continue to soften.
  3. Add tomatoes and cucumbers and mix gently. Taste; adjust salt and pepper if needed.
  4. Serve as a salad, as a dip with pita chips or crackers, or in sandwiches (especially great with hummus in pita pockets).

(Note:  This is also good with any of the following additions - 1/2 c. cooked chickpeas, 1/2 c. grated carrot, scallions, or a little feta cheese.)

Enjoy!


Please enjoy these other tasty dishes from The Kitchen is My Playground ...









10 comments

  1. YUM-O!!!!! I have to make this too. Looks delicious. What a great Super Bowl recipe.
    Following on Linky now, hope you stop by and follow too.

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    1. Thanks for stopping by and for being one of my first Linky Followers, Marcia! Enjoy the tabouli! ... It is indeed Yum-O.

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  2. How does this one taste? I recently searched this recipe from http://www.gourmetrecipe.com/ but it seems that I can't find one. That means that this recipe is unique.

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    1. This tabouli has a really fresh flavor ... the parsley is predominant, with the mint in the background, but not overpowering. The bulgar wheat absorbs the lemon juice, olive oil, and juice from the diced tomatoes and ends up tasting like it was marinated in all these yummies. It's great with a mild-flavored cracker or pita points that let the tabouli be the shining star.

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  3. Looks delicious. Pinned it - I will have to make it soon! Thanks for posting something healthy :)

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  4. Love the idea of the mint hint in this. Wonderful photos, but tonight I pass this for some wings (would make a great breakfast grab tomorrow though!)

    Dave

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  5. I took your suggestion and made this for the Superbowl. My manly man LOVED it and probably ate much more than I did! He kept coming back for more! It is def. a delicious healthy recipe!

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  6. Well this is actually the first time i get interested with a food blog. Love your recipe.

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  7. This is a wonderful and colorful-looking salad!
    We LOVE taouli :)

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