The right way to make genuine Lebanese Tabouli (or Tabbouleh) – this recipe is filled with taste, vegan and could be made with bulgar wheat or quinoa with a touch of Lebanese 7-Spice that actually elevates. Get pleasure from with Pita bread, hummus, or baba ganoush!
Creator: Sylvia Fountaine
Prep Time: 45 | Complete Time: 45 | Yield: 8 cups
Elements
1/2 cup dry bulgar wheat, ( high-quality grain bulgar, medium grain bulgar or 1 cup cooked quinoa)
4 bunches flat-leaf parsley (or sub curly parsley), chopped high-quality (7–8 cups, 0r 10–11 ounces chopped) tender stems OK.
1 cup mint leaves, chopped
1/4–1/2 cup dill, chopped (elective)
3 medium tomatoes, diced small (3 cups)
1–2 Turkish cucumbers, diced (elective)
4 scallions, sliced (or 1 cup purple or white onion- finely diced)
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1 tablespoon lemon zest
1/3 cup lemon juice, extra to style
1/2 cup olive oil
1 teaspoon salt
1 teaspoon “7-Spice” (or sub 1/2 teaspoon allspice and 1/2 teaspoon cinnamon)
7 Spice:
1 teaspoon cumin
1 teaspoon cinnamon
1 teaspoon allspice
1 teaspoon coriander
1/2 teaspoon nutmeg
1/2 teaspoon floor cloves
1/2 teaspoon cardamom
Directions
1. If utilizing med grain bulgar, pour 1/2 cup boiling water over the bulgar wheat in a small bowl. Cowl with a plate, put aside. If utilizing high-quality grain bulgar, you possibly can toss it proper within the salad on the finish (the identical with cooked quinoa).
2. If making the 7 spice– combine all of the spices collectively in a small bowl. (see notes)
3. See TIP under on washing Parsley. Chop the parsley as finely as you possibly can, and a few skinny stems are okay to incorporate. Place in a big bowl. You’ll want about 7 cups chopped or 10 ounces. Chop the mint and elective dill. Cube the tomatoes finely, place within the bowl together with all their juices. Chop the cucumber and onion and place within the bowl.
4. Add the bulgar wheat- it must be al dente. Toss all to combine properly. Add the lemon zest, lemon juice, olive oil, salt and 1 teaspoon 7-spice. Give a superb stir.
5. Place within the fridge for 1-3 hours and permit the flavors to meld. The parsley will soften and lose any bitterness, and the bulgar will absorb the flavorful juices, swelling.
6. Earlier than serving, give a stir and style for salt and lemon. Modify each to your liking, together with the spices. You need simply the faintest whiff of the spices, like a whisper.
7. Get pleasure from with Pita, Hummus, baba ganoush, and falafels.
Notes
TIP: To clean the parsley, maintain the bunch intact. Maintain every bunch like a bouquet of flowers with leaves pointing upwards underneath the cool working water, wriggling the band a bit to let any dust or grit launch from the underside stem finish, down and away into the sink. Repeat with remaining. Go exterior, and holding the stems tightly, swing every bunch such as you would an overhead baseball pitch, or maybe cracking a whip, flinging all of the water away. This permits you retain the bunch intact for quicker reducing. Plus it simply feels good energetically, like you might be flinging away all pressure/nervousness away from the physique. 😉
7-Spice Combine – Use the remaining 7- spice as a “rub” to coat hen or tofu (be certain that to season every with salt and pepper first) earlier than pan-searing. Very tasty with the Tabouli!
Diet
Serving Measurement: 1 cup
Energy: 161 | Sugar: 2.5 g | Sodium: 332.9 mg | Fats: 11.3 g | Saturated Fats: 1.6 g | Carbohydrates: 14.8 g | Fiber: 4.7 g | Protein: 3.8 g | Ldl cholesterol: 0 mg
