My Best Tabbouleh Recipe

Tabbouleh Bulgur wheat Salad

Vegetarianism isn’t what it used to be. In the early 90’s when my husband and I decided to go plant based, vegetarian options were limited and predictable, Creamed spinach, baked potato, maybe with a dollop of sour cream and sweet pumpkin. So much has changed! Plant-based recipes can be incredibly delicious and is possibly one the most exciting ways to eat. Whether you’re trying to reduce your red meat consumption or want to up your 30 a week plant quota, my Tabbouleh recipe is a good place to start.

Tabbouleh Bulgur wheat Salad

Not everyone gets excited about a salad, but this loosely structured tabbouleh recipe is worth adding to your regular salad menu. To serve as a main, replace the feta with peppery goat’s cheese and a generous handful of seeds and nuts. If you’re not quite ready to pass up on the meat, roast lamb shawarma or barbecue chicken kebabs are excellent alongside.

Traditional Tabbouleh

An authentic Palestinian tabbouleh is all about the parsley and plenty of it. Westernised versions are slightly more relaxed when it comes to the ratio of bulgur to parsley,  a traditional Lebanese tabbouleh having just a tablespoon or two of wheat. Using the basic flavours of this Middle Eastern salad, I’ve added plenty fresh ingredients. In addition to the parsley, I’ve included mint and rocket which lends a bright peppery taste.

Tabbouleh Bulgur wheat Salad

Bulgur wheat Tabbouleh Salad

 

My Best Tabbouleh Recipe

Serves 6

For the Tabbouleh

  • 125  ml (1/2 cup) bulgur wheat
  • 160  ml boiling hot vegetable stock
  • 200  g rosa tomatoes, halved
  • 1 Mediterranean cucumber
  • half a red and yellow pepper, deseeded
  • 3 spring onions
  • 400 g tin chickpeas, rinsed and drained
  • 100 g feta, cubed
  • a large bunch flat leaf parsley, stalks discarded
  • a handful of each, mint and rocket
  • 35 g (1/4 cup) toasted sunflower seeds

Tabbouleh Dressing Recipe

  • 45 ml  (3 tablespoons) olive oil
  • 30 ml (2 tablespoons) lemon juice
  • zest of 1 lemon
  • salt and freshly ground black pepper, to taste

Place the bulgur wheat in a heatproof bowl and pour over the stock. The liquid level should just cover the wheat. Cover over with cling film and set aside for 10 minutes to rehydrate.

Once the liquid has been absorbed, fluff the wheat with a fork to separate the grains.

Quarter the cucumber and scrape out the seeds. Cut the quarters in half again and then into fine dice. Do the same with  sweet pepper. Bundle together all the herbs and roughly chop.

Finley slice the spring onions and add to the wheat, along with the cucumber, peppers, chickpeas and tomatoes.

For the dressing, place all the ingredients in a jam jar and shake together. Pour the dressing over the salad and toss to combine. Check the seasoning and add a little more lemon if you prefer more acidity.

Scatter over the sunflower seeds, if you’re using. This salad is best served at room temperature.

Cook’s Note : Tabbouleh is the perfect take to work lunch or summer picnic food. If you like, add some roasted chicken pieces and baby spinach.

 

If you like Middle Eastern flavours, you may like to try these:

Middle Eastern Avocado toast

Slow-roast lamb shawarma

Roast Aubergines with miso and pomelo

 

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