Tabbouleh – A traditional Middle Eastern vegetarian salad
Tabbouleh is a traditional Middle Eastern vegetarian salad made of finely chopped parsley, diced tomatoes, crushed mint, fine bulgur (burghul), chopped green onions, extra virgin olive oil, lime/lemon juice, and salt.
Burghul is an alternative form of bulgur. Bulgur is a whole grain made from precooked and dried wheat, which makes bulgur a tremendously healthy fast food for quick side dishes, soups, or salads, such as tabbouleh. Health fact: Bulgur has more ﬁber than quinoa, oats, millet, buckwheat or corn (Source: wholegrainscouncil.org).
One of the many aspects of being in this profession is mentoring future registered dietitian nutritionists. I had the privilege of having Nora Zamzam intern with me and she shared her traditional family favorite recipe.
Bon Appétit! If you like visuals, watch the video below.
- 2 bunches of parsley
- 2 tomatoes
- 3 green onion strands
- 2 limes (or lemons)
- ¾ cup bulgur (burghul) fine cracked wheat
- 1 tablespoons crushed dried mint (or 2 tablespoons fresh mint)
- ½ cup extra virgin olive oil
- 1 teaspoon salt
- Squeeze juice of 2 limes/lemons onto bulgur (burghul). Set aside to soak (for a minimum of 20-25 minutes).
- Chop 2 bunches of parsley finely and place in large bowl.
- Dice tomatoes and chop green onions finely. Add to parsley.
- Add salt and olive oil.
- Add bulgur (burghul) and crushed mint. Mix ingredients thoroughly.
- Serve alone or on a leaf of lettuce.
Makes 6 servings. Nutrition info per serving:
240 calories, 3g protein, 19g fat (2.5g sat fat), 17g carbs, 5 grams fiber, 410mg sodium
Tabbouleh Salad Video
Thanks to Nora Zamzam for the recipe, photos, and assistance in preparing the video.
Jennifer Neily, MS, RDN, LD, FAND
Registered Dietitian Nutritionist | Wellcoach® Certified Health Coach