Tabbouleh salad is a refreshing and healthy dish hailing from the Middle East, traditionally made with bulgur wheat, fresh herbs, tomatoes, and a zesty dressing. It’s a versatile salad that can be served as a side dish or a light meal, making it a popular choice for gatherings, picnics, or as a nutritious addition to your lunch. Let’s explore three diverse examples of tabbouleh salad that highlight the delightful flavors of bulgur wheat.
This classic version of tabbouleh salad is the epitome of freshness and simplicity. It’s perfect for summer picnics or as a vibrant side at dinner parties.
Start by rinsing 1 cup of bulgur wheat under cold water. Soak it in 2 cups of boiling water for about 30 minutes until it softens, then drain excess water. In a large bowl, combine the bulgur with 1 cup of finely chopped parsley, 1/2 cup of finely chopped mint, 1 cup of diced tomatoes, and 1/2 cup of diced cucumber. For the dressing, whisk together 1/4 cup of olive oil, the juice of 2 lemons, salt, and pepper to taste. Pour the dressing over the salad, toss gently, and serve chilled.
Notes/Variations: You can add pomegranate seeds for a sweet crunch or substitute quinoa for a gluten-free option.
This Mediterranean twist on tabbouleh incorporates feta cheese for a rich and creamy texture, making it a satisfying main dish or side.
Begin by preparing 1 cup of bulgur wheat, soaking it in 2 cups of boiling water for 30 minutes and draining as needed. In a bowl, mix the bulgur with 1 cup of finely chopped parsley, 1/2 cup of chopped mint, 1 cup of halved cherry tomatoes, 1/2 cup of diced bell peppers, and 1/2 cup of crumbled feta cheese. For the dressing, mix 1/4 cup of olive oil, 3 tablespoons of red wine vinegar, 1 teaspoon of dried oregano, salt, and pepper. Combine everything in a large bowl, toss well, and let it sit for 15 minutes to allow the flavors to meld.
Notes/Variations: For a protein boost, add grilled chicken or chickpeas. You can also use olives for an extra salty kick.
This spicy version adds a kick of heat and creaminess from avocado, perfect for those who enjoy bold flavors.
Start with 1 cup of bulgur wheat, soaking it in 2 cups of boiling water for about 30 minutes. In a mixing bowl, combine the bulgur with 1 cup of chopped parsley, 1/2 cup of diced red onion, 1 cup of diced tomatoes, and 1 diced avocado. For the dressing, blend 1/4 cup of olive oil, the juice of 1 lime, 1 minced jalapeño (seeds removed), salt, and pepper until smooth. Drizzle over the salad, toss gently, and garnish with extra parsley.
Notes/Variations: Adjust the amount of jalapeño to your spice preference. You can also substitute mango for a sweet and tropical flavor.
Enjoy experimenting with these examples of recipe for tabbouleh salad with bulgur wheat, and feel free to modify them to suit your taste!