Tabbouleh is a Mediterranean healthy salad that includes fresh parsley, bulgur wheat and vegetables. It's served with a simple lemon-olive oil dressing. To make it gluten-free, you can use quinoa in place of bulgur.
Wikipedia says Tabbouleh was traditionally part of a mezze served in the Eastern Mediterranean and Arab world.
Tabbouleh is a popular American food, just like Baba Ghanoush and pita bread.
You don't need to prepare a variety of mezes to pair it with. It can be served as a side dish or as a salad.
What's tabbouleh?
Tabbouleh is also known as Tabouli and it's a Mediterranean chopped Parsley Salad with bulgur wheat, and other smaller amounts of vegetables.
This recipe is all about the parsley. You must use it in large quantities and not the bulgur. Bulgur is used to give texture to the vegetables and absorb the juices.
Is it good for you?
Tabbouleh is one of the most nutritious foods you can eat.
This salad has many health benefits because it is high in parsley. Healthline.com reports that a half cup (30g) of chopped fresh parsley contains 108% of the Reference Daily Intake of Vitamin A, 53% RDI Vitamin C, and 547% RDI Vitamin K.
Tabbouleh also contains fiber, phytonutrients as well as healthy fats, minerals, and vitamins.
You can make a quinoa tabbouleh if you are following a gluten-free diet but can't eat bulgur. (Read more at the end).
Tabbouleh
Fresh parsley There are two types of parsley that are most popular: French curly-leaf or Italian flat-leaf. You can choose your favorite or the one that is easier to find at your local grocery store.
Bulgur Wheat: Bulgur Wheat is cracked wheat that's been parboiled. You can use either the fine or medium size.
Tomatoes Choose the sweetest and ripest tomatoes that you can find, and cut them into very small pieces.
Green onions:Green onions add complexity to tabbouleh and give it its distinctive flavor.
Fresh or spearmint mint: Mint can be used in any combination, but it is recommended that you try it at least once.
Salt A little salt enhances Tabbouleh's taste.
Cucumber - Cucumber isn't a traditional ingredient, but many modern recipes use it as it adds freshness and crunchiness. It is also a favorite of mine so I always use it. It should be roughly the same size and shape as the tomatoes.
Seasonings: Seasonings can be added to this salad, but they are optional. You are free to experiment with different combinations. A mix of cinnamon, cumin, and freshly ground black pepper is what I prefer. You can also use allspice and coriander, cloves, nutmeg, and cardamom.
Dressing ingredients:
Extra Virgin Olive Oil: This is the best choice for this salad.
Lemon juice: Freshly squeezed juice of lemon will compliment all other flavors. The acidity of lemons will vary depending on the variety and other factors such as ripeness. Always taste the juice and adjust the amount accordingly.
Which type of bulgur wheat should I use
Tabbouleh is traditionally made from fine Bulgur Wheat. Fine bulgur is approximately the same size as quinoa, or slightly smaller (the peppercorns were used to compare).
It absorbs water quickly because it is so fine. Simply add 1 cup hot water to 1 cup fine bulgur wheat and it will soften in just a few seconds.
Some recipes suggest adding the fine bulgur to the salad immediately, but I have found that it takes at least 8 hours for the bulgur to soften (and it might not soften enough).
It can be difficult to find fine bulgur, as most stores only have medium bulgur available. Medium bulgur can also be used for Tabbouleh. To make it soft, you will need to soak it in hotter water.
More information can be found at foolproofliving.com in the article types bulgur.
Quinoa tabbouleh (gluten free)
Quinoa can be used as a substitute for bulgur, even if you don’t eat gluten. Despite the fact that the amount of Quinoa isn't quite the same, it doesn’t alter the flavor.
Make a quinoa Tabbouleh by using white quinoa in equal quantities. Cook it according to its packaging instructions before adding it to the rest of your ingredients.
You should be aware that quinoa's bitter outer coating contains saponins, which are naturally occurring compounds found in the cells of legume plants. These compounds are bitter and should be rinsed well before you cook quinoa.
How do you do it?
Transfer the quinoa to a fine Sieve. It must be very fine to ensure that it doesn't get through. Rinse the quinoa under running water until it runs clear.
You can also use cheesecloth if you don't own a fine sieve. Transfer it to a saucepan and let it cook.
This video will show you how to make quinoa.
Couscous Tabbouleh
You can substitute bulgur wheat for couscous, or even Israeli (pearl), couscous.
Couscous looks very much like fine bulgur, but it is actually a type pasta made from semolina water.
Israeli couscous can be made in the same manner, but it is much larger than medium or coarse bulgur.
The package directions will tell you how to cook/soak the Couscous. However, it shouldn't become too soft. It is important to keep the couscous al dente, as it will continue to soften after it absorbs some of the dressing's juices.
You can find out more about Israeli couscous cooking in this post. Also, check out this amazing Israeli couscous salad.
Why is my Tabouli Bitter so bad?
Parsley can sometimes taste bitter if not minced well enough. Tabouli can be made by using a food processor. Pulse it until it is finely chopped.
A good amount of salt can counter any bitterness. As always, you should taste and adjust.
How to make Tabouli Salad with
Tabouli goes well with many meat-based dishes, spicy foods, and other Mediterranean and Middle Eastern food.
It can be served with meze such as Baba Ganoush, Hummus, and homemade pita bread, as mentioned above.
There are other options:
Greek baked chicken served with potatoes
Pastitsio is a Greek pasta bake with minced meat.
Salmon in the oven or in the air fryer.
Falafel
Minty Greek lamb kofta
Delicious Greek fried meatballs
Chicken cacciatore
Stuffed with hard-boiled eggs and Greek meatloaf,
Tabbouleh (tabouli) salad
Tabbouleh is a Mediterranean healthy salad that includes fresh parsley, bulgur wheat and vegetables. It's served with a simple lemon-olive oil dressing. To make it gluten-free, you can use quinoa in place of bulgur.
Servings
Calories 157 Kcal
Ingredients
- 1/2 cup (100 grams) fine bulgur (see notes for medium bulgur)
- 1 1/2 cups (270 grams) finely chopped tomatoes
- 1 cup chopped cucumber, optional
- 4 green onions (80-100 grams)
- 3 cups finely chopped parsley (about 3 large bunches / 250-300 grams)
- 1/4 cup (25 grams) finely chopped mint or spearmint
- 1 teaspoon cumin
- 1/2 teaspoon cinnamon
- Freshly black pepper and salt to taste
- 2 tablespoons (30 grams) lemon juice (or more to taste)
- 6 tablespoons (75g) of e.v. Olive oil
Instructions
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Add the fine bulgur wheat to an oiled bowl. Let it sit for one minute before stirring.
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Cut the tomatoes and cucumber into small cubes, then transfer them to the bowl along with the bulgur.
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Chop the green onion (or pulse them in a food processor along with the parsley).
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Place the parsley, mint and olive oil in a bowl and pulse to chop. Transfer the parsley and mint to a bowl.
-
Mix together the spices, salt, pepper, olive oil, and lemon juice. Use a fork to mix the ingredients. If necessary, add lemon juice, olive oils, and salt.
-
Ideal is to chill in the refrigerator for at least one hour. Serve.
Video
Notes
- Medium bulgur wheat: Pour 1 cup boiling water into a saucepan. Cover the pan and let it sit for 40 minutes. Drain and then use.
- You can also add the cinnamon and cumin, but I recommend you try them at least once.
- One serving is approximately 1 cup (150g).
- Mediterranean bulgur and lentil salad
- Creamy cucumber salad with yogurt+miso dressing
- Greek cabbage salad (Lahanosalata)
Frequently Asked Questions
Is oatmeal OK on a Mediterranean diet?
Yes, oatmeal may be consumed on the Mediterranean Diet. Oats, whole grains, can provide a good source dietary fiber as well as minerals like iron and magnesium. Oatmeal can be combined with blueberries, nuts and seeds or savory foods like eggs and cheese. Oatmeal is also versatile and can help make a healthy breakfast. Oatmeal can be used in smoothies, protein bars, and even plain oatmeal with almond milk. You can also add it to peanut butter, cinnamon, chia seeds and goji berries for additional nutrition. Many countries in the Mediterranean region are fondly familiar with oatmeal, and many believe they can be used with this type of diet.
Is the Mediterranean Diet suitable for people suffering from certain health conditions like diabetes?
People with diabetes and other medical conditions will benefit from the Mediterranean Diet. This diet emphasizes whole foods, minimizes refined sugars or carbs, and places more emphasis on healthy fats than butter or oil. This diet reduces the risk of developing diabetes and lowers blood sugar levels in people with diabetes. Incorporating moderate exercise into this eating plan can help control and stabilize blood sugar levels. Healthy food options such as switching white bread to whole-grain bread or substituting nuts for crackers in salads can help to create a balanced meal plan that is suitable for managing many health conditions.
Can I use regular oil instead of extra Virgin Olive Oil?
You can choose regular olive oil over extra virgin olive if you follow the Mediterranean diet. Regular olive oil can still be used, even though Extra Virgin Olive Oil (EVOO), is more desirable for its superior quality and nutritional benefits. However, it is still possible to use regular olive oil due to its mild flavor. Regular olive oil works well for everyday meals, such as roasting vegetables to stir fry dishes. This option has a lower price point than EVOO, and some say it may be better suited to higher heat applications such as deep frying. But, it doesn't have the same nutrients or positive compound as EVOO. You should make up these benefits by eating other foods whenever you can.
What are the Mediterranean fruits?
Fruits commonly found in the Mediterranean Diet include apples, oranges, grapes, melons, pears, figs, dates, and berries. You can add fresh fruits into breakfast recipes like smoothie bowls, parfaits, or shakes to increase nutrition. Greek yogurt is a great option for breakfast. It provides natural sweetness and does not require any processed sugars. Fresh fruit cut over salads adds nutrients and flavor to the meal and can satisfy sweet cravings. The Mediterranean Diet also includes nuts and seeds, such as almonds, pistachios, and dark chocolate with moderate amounts of antioxidants. For the authentic flavors of this ancient diet, try the local favorites from countries near the Mediterranean Sea.
Is the Mediterranean Diet expensive?
The Mediterranean diet is typically inexpensive and has easily available ingredients. You can find many staple foods at your local farmers' market or grocery store. It can be costly to buy organic products, higher-quality proteins, and special items such as extra Virgin Olive Oil. It is important to set aside a budget for your meals so that you can plan your meals accordingly. Additionally, using leftovers from previous meals and bulk-freezing food items like fish and grains will help save money over time.
What should I be eating in a Mediterranean day?
The Mediterranean diet is rich in healthy fats, protein, and lots of fresh fruits, veggies, and whole grains. A Mediterranean diet should contain seven to ten daily servings (or more) of vegetables and three to four 3-ounce servings (or less) of lean proteins such as chicken and fish. Moderate amounts of healthy fats such as olive oil and nuts should be encouraged. To ensure a balanced diet, aim for three portions of whole grains each day, such as quinoa or barley.
Consuming unhealthy foods regularly can make it difficult to avoid them. Reduced-fat dairy products should be avoided if possible. You should limit the number of fish you eat to three per week. Mercury contamination can cause nutritional problems and may even lead to problems with your health.
It's important to plan meals so that you can reap the benefits of the Mediterranean diet.
It is possible to have a pleasant experience following a Mediterranean diet. This includes delicious and nutritious food items. For the best health, choose high-quality proteins like wild-caught fish and grass-fed meats, as well as organic eggs, to ensure you are eating healthy meals. Also, include healthy fats like coconut oil, nuts, olives, avocados and extra-virgin olive oil. Whole grains like quinoa, barley and oats should be included in your meals. Also, avoid unhealthy fats and added sugar as well as processed foods, starches red meat, and processed milk products.
Is it okay to eat milk on the Mediterranean diet
Yes, milk may be allowed in the Mediterranean diet. The Mediterranean diet is rich in dairy products, such as low-fat yogurts and cheese. These products provide calcium and other key nutrients. You should include milk in your daily diet, as well as other drinks like tea and coffee. It can also create dishes such as smoothies or oatmeal if preferred. Opt for organic varieties whenever possible to promote more sustainable farming when shopping for milk. You can add milk to breakfast recipes such as avocado toast and smoothie bowls to get the essential vitamins and minerals you need for a healthy start.
Statistics
- Choose fat-free or 1% milk, yogurt, and cottage cheese. (my.clevelandclinic.org)
- Aim to get 20 to 35 percent of your total daily caloric intake from fat, and for saturated fats to represent less than 10 percent of your total caloric intake, advises the U.S. Department of Health and Human Services. (everydayhealth.com)
- Other components in tomatoes may help reduce the risk of blood clots, thereby protecting against cardiovascular disease, according to a March 2019 review in Critical Reviews in Food Science and Nutrition. (everydayhealth.com)
- Benefits of Replacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like olive oil, may help lower the risk of heart disease by 19 percent, according to research. (everydayhealth.com)
External Links
health.usnews.com
- Mediterranean Diet Beginner's Guide: Ranked #1 Best Diet in 2023 | U.S. News
- Best Diets Overall 2023 Expertly Reviewed – US News Health
heart.org
- American Heart Association
- What is the Mediterranean Diet (or Mediterranean Diet)? American Heart Association
ncbi.nlm.nih.gov
- The Mediterranean Diet: An Environment-Driven Food Culture and Emerging Medical Prescription – PMC
- Definition of Mediterranean Diet - A Literature Review. PMC
pubmed.ncbi.nlm.nih.gov
- Health Benefits of Mediterranean Diet: Biochemical and Molecular Mechanisms - PubMed
- The Mediterranean Diet and Cardiovascular Health - PubMed
How To
How do you plan a week of delicious and nutritious Mediterranean meals?
Mediterranean eating is a good way to improve your overall health, and quality of living. This healthy eating plan is rich in nutrients and emphasizes whole grains, legumes fresh fruits and vegetables, as well as healthy fats. The benefits of eating this way include better blood cholesterol, improved glucose control as well as reduced risk of developing certain types or cancers.
Following these tips can make it easy to incorporate Mediterranean-inspired foods into your diet: swapping out high-calorie snacks like chips with nutrient-dense vegetable appetizers or other traditional greens or beans dishes; learning how to increase variety with spices or different sources derived from nuts, fruits, and vegetables; integrating more whole grains, legumes, and high fiber items that can enhance satiety after meals; adding moderate amounts of dairy products like yogurt cheese and milk throughout the day for added nutrition; using olive oil as the primary cooking fat instead of traditional oils; occasionally enjoying a glass of red wine to complete the Mediterranean experience.
You can plan a week full of healthy and delicious meals that follow the Mediterranean diet guidelines. Start by focusing on certain components. ; fruits for desserts snacks smoothies, etc. Seasonings herbs and sauces, as well as optional dairy yogurt cheese or kefir. Mixing up different combinations throughout the week will help ensure sufficient nutrient intake while maintaining flavor balance, an essential element of a balanced Mediterranean lifestyle. The combination of the meal and regular exercise will provide even greater benefits in the short-term and long-term.
Resources:
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