- 5 bunches of
- Some leafs of
- 1 tablespoon
Fine Boulghour (or fine semolina)
Juice of 2 lemons
Romaine lettuce or white cabbage
Salt & Pepper
Tabbouleh: history, preparation tips and nutritional benefits
True Lebanese tabbouleh is a traditional Middle Eastern salad that consists mainly of parsley, mint, tomatoes, onions and bulgur (cracked wheat). It is a refreshing and healthy summer salad that can be served as a side dish or main course.
Lebanese Tabbouleh: history and origin
What is Lebanese Tabbouleh?
Lebanese Tabouleh is a traditional salad from Lebanon, which has become popular around the world due to its fresh flavor and nutritional benefits. Tabbouleh is usually served cold and consists of parsley, mint, tomatoes, green onions and bulgur. It is seasoned with olive oil, lemon juice, salt and pepper. Tabbouleh is often served as a side dish for grilled meats or as a main course.
History of Lebanese tabouleh
The exact origin of tabouleh is uncertain, but it is believed to have originated in Lebanon in the 17th century. Farmers in the region grew a lot of parsley and mint, and began using them in salads. Bulgur was then added to the salad, and tomatoes and onions were introduced later. Today, Lebanese tabouleh is considered a national dish in Lebanon and is very popular around the world.
The traditional ingredients of tabbouleh
Lebanese tabbouleh is a salad that uses fresh and simple ingredients. The traditional ingredients include:
- Parsley: Parsley is the main ingredient in Lebanese tabuleh. It is rich in vitamin C, vitamin K and iron.
- Mint: Adds a fresh and aromatic flavor to the salad.
Tomatoes: add color and flavor to the salad. They are rich in vitamin C, vitamin K and potassium.
- Onions: add a crunchy flavor to the salad.
- Bulgur: Bulgur is a type of cracked wheat that is often used in Tabouleh. It adds texture and nutrients to the salad.
Regional Variations of Lebanese Tabbouleh
Although traditional Lebanese Tabbouleh uses specific ingredients, there are several regional variations of the salad. For example, some recipes include cucumbers, lettuce, pomegranate juice or raisins. Other variations may use quinoa or couscous instead of bulgur. Some tabouleh recipes can also be spicier or more tangy, depending on the region and personal preference.
Tips for a successful Tabbouleh
How to serve and accompany Lebanese tabouleh ?
Lebanese tabbouleh is a very versatile salad that can be served as a side dish or main course. It is usually served cold and can be prepared in advance. To accompany tabbouleh, you can serve grilled meats, pita bread, hummus, baba ghanoush or other Middle Eastern dishes. Tabouleh can also be used as a filling for sandwiches or wraps. Personally, I love to serve it with homemade falafel!
How to make a perfect Lebanese tabbouleh?
To prepare a successful Lebanese Tabouleh, it is important to consider a few tips. First of all, it is important to choose fresh and quality ingredients to maximize the flavor of the salad. Next, it is recommended to finely chop the parsley and mint for a pleasant texture in the mouth. It is also important to let the bulgur soak in hot water for about 20 minutes before adding it to the salad. Finally, it is essential to season the salad with olive oil, lemon juice, salt and pepper according to personal preference.
Nutritional benefits of Tabbouleh
The nutrients contained in Lebanese tabbouleh
Lebanese taboule is a healthy and nutritious salad that contains a variety of important nutrients. Parsley and mint are rich in vitamin C, vitamin K and iron. Tomatoes are rich in vitamin C, vitamin K and potassium. Bulgur is rich in fiber, protein and nutrients such as iron and magnesium.
Health benefits of Tabouleh
Lebanese tabbouleh is a healthy salad that can have several health benefits. It is rich in antioxidants, which can help protect cells from free radical damage. Tabbouleh is also high in fibre, which can promote digestive health and reduce the risk of chronic diseases such as diabetes and heart disease. In addition, Lebanese tabbouleh is a low-calorie dish, which can be beneficial for those looking to lose weight or maintain a healthy weight.
Lebanese tabbouleh for a balanced diet
Lebanese Taboule can be an excellent addition to a balanced and healthy diet. It can be eaten as a main dish, side dish or snack. Because of its fiber and nutrient content, tabbouleh can help prevent cravings and keep you feeling full longer.
Precautions for optimal consumption
Although Lebanese tabuleh is a healthy and nutritious salad, it is important to take certain precautions for optimal consumption. First of all, it is recommended to choose fresh and quality ingredients to maximize the flavor and nutrients of the salad. It is also important not to over-season the tabbouleh with salt and olive oil to avoid excessive consumption of these elements. Also, those with food allergies or intolerances should avoid certain ingredients such as wheat or citrus fruits.
It’s up to you to make your own Tabbouleh!
Lebanese tabbouleh is a delicious and healthy salad enjoyed all over the world. As a traditional Middle Eastern dish, tabouleh offers a variety of ingredients and flavors to satisfy all palates. By following a few simple tips for preparing this Lebanese salad, you can make it the perfect dish for a balanced and healthy diet.
Wash the herbs
Sort parsley into bunches. Sprinkle the mint, clean the green onions. Wash all the herbs and tomatoes and let dry.
Cut your tomatoes into small cubes and add them to a salad bowl. Add the uncooked bulgur (or semolina) and mix. The bulgur will absorb the juice from the tomatoes and swell.
Chop the herbs
Finely chop the parsley, mint and green onions. Once your herbs are finely chopped, add the mint, parsley and green onions to the bowl.
Lebanese Tabbouleh Seasoning
Season your Tabbouleh with the juice of two yellow lemons, salt & pepper and a drizzle of olive oil. Mix well and let your Lebanese tabbouleh rest in the fridge for 3 to 4 hours.
Your homemade Tabbouleh is ready!
That's it! Your homemade Lebanese tabbouleh is ready to be enjoyed. Serve it chilled with lettuce leaves or white cabbage for a touch of crunch.