Healthy Vegan Tabbouleh Salad - Tabouli Salad Recipe with Bulgur Wheat
Tabouli salad is a middle eastern Parsley and Bulgur salad. Tabbouleh salad is super healthy, fresh herb salad with lemony taste, what make this salad outstanding is the Bulgur wheat, which it's a special addition that packed this salad with high protein and fibers. Bulgur is comes from cracked whole-grain kernels of wheat that get parboiled and dried before packaging. This Tabouli salad recipe is so easy to make and perfect breakfast or brunch for vegetarian.
Ingredients:
50 gram fine chopped Parsley
1 diced Tomato
1/4 cup diced onion
2 Tsp Bulgur
1/4 cup Water
2 Tbsp Lemon
1 Tbsp Olive Oil
1/2 Tsp Salt
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Tabouli Salad ????
One of my all-time favorite salads - especially when Mom makes it! ???? So easy and so refreshing. Check my blog for the recipe:
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Lebanese Tabbouleh Salad | Great Ramadan Recipe!
This traditional Lebanese Tabbouleh Salad recipe is a healthy vegan Mediterranean appetizer made with bulgur, parsley, mint and chopped vegetables.
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???? INGREDIENTS
1/3 cup extra virgin olive oil
3 tablespoons lemon juice
1/4 cup extra fine bulgur wheat
2 bunches parsley about 2 cups chopped
1-2 vine-ripe firm tomatoes
2 green onions both green and white part
1/4 cup fresh mint leaves optional
Salt and pepper to taste
???? INSTRUCTIONS & FULL PRINTABLE RECIPE:
⏱️ TIMESTAMPS:
0:00 What is Tabbouleh?
0:36 Ingredients you need
0:54 Making the vinaigrette with bulgur
1:41 Chopping the parsley
2:25 Adding the mint, green onions, and tomatoes
3:37 Seasoning everything
3:51 Stirring in the bulgur mixture
4:18 Taste test.... yum!
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Bulgur Wheat Salad/ Tabbouleh - healthy, quick, easy super delicious salad anyone can make
BULGUR WHEAT SALAD
00:00 – Intro
00:09 –Ingredients
00:13 – Preparing Bulgur wheat
01:13— Preparing salad
02:04—Serve
02:15—GrubShrub information
Bulgur Wheat Salad/ Tabbouleh
A super delicious, easy and quick salad recipe. Very flavourful, healthy and filling recipe. Can be eaten on its own or accompanied with any main dish of protein.
Ingredients:
1 Cup Bulgur Wheat
¾ Cup Cucumber (finely chopped)
½ Cup Onion (finely chopped)
1 Red Capsicum (finely chopped)
1 Roasted red bell pepper
1 Tbsp Tomato paste
8-10 Plum tomatoes
¾ Cup Coriander leaves (finely chopped)
2 Tsp Olive oil
1 Tsp Roasted Cumin powder
½ Tsp Black pepper powder
1 Tsp Salt
½ Tsp Cayenne powder
1 Tbsp Pumpkin seeds
Juice of half a Lemon
2 Cups Water
Directions:
1. Grind the roasted red bell pepper into a fine paste.
2. In a vessel take 2 cups of water. Place on high heat.
3. Add salt, tomato paste and roasted red bell pepper paste.
4. Stir well and add the rinsed bulgur wheat. Mix well.
5. Once it starts to boil, cover it with a lid and cook on simmer.
6. Cook till the bulgur wheat is done and the water dries.
7. Leave it to cool.
8. Once cool, add chopped onions, chopped cucumber, chopped red capsicum, pumpkin seeds, roasted cumin powder, cayenne powder, black pepper powder and chopped coriander leaves. Mix it well together.
9. Season with olive oil and lemon juice. Mix well.
10. Add the halved plum tomatoes. Mix.
11. Check for seasoning.
12. Serve.
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LEBANESE TABBOULEH RECIPE, EASY TABBOULEH SALAD RECIPE, QUICK 2 MINS VIDEO
How to Make Tabbouleh Salad with Bulgur, Quinoa, or Cracked Wheat.
premascook.com
How to Make Tabbouleh
Serves 4 to 6
What You Need
Ingredients
1/2 cup bulgur (see Recipe Notes for quinoa and cracked wheat versions)
1 lemon
1 to 2 large bunches of flat leaf parsley, washed and dried
1 large bunch of mint, washed and dried
2 scallions
2 medium tomatoes
1/4 cup of extra-virgin olive oil, divided
1/2 teaspoon salt
1/4 tsp pepper
1 small cucumber (optional)
Instructions
Soak the bulgur. Place the bulgur in a small bowl and cover with very hot (just off the boil) water by 1/2-inch. Set aside to soak until softened but still chewy, about 20 minutes.
Prep the herbs and vegetables. While the bulgur is soaking, juice the lemon and chop the parsley and mint. You will need roughly 1 1/2 cup packed chopped parsley and 1/2 cup packed chopped mint for this amount of bulgur. Slice the scallions thinly to equal a heaping 1/4 cup. Medium chop the tomatoes; they will equal roughly 1 1/2 cups. Medium chop the cucumber, about 1/2 cup.
Dress the bulgur. When the bulgur is done, drain off any excess water and place in the large bowl. Add 2 tablespoons of olive oil, 1 tablespoon of lemon juice, and 1/2 teaspoon of salt. Toss to coat the grains. As you finish prepping the herbs and vegetables, add them to the bowl with the bulgur, but reserve half of the the diced tomato to use for garnish.
Season and toss. Add 2 more tablespoons of olive oil and another 1 tablespoon of lemon juice and the optional allspice to the bowl. Toss everything together, taste, and adjust seasonings as needed.
Garnish. To serve, garnish the tabbouleh with the reserved tomato and a few whole mint sprigs. Serve at room temperature with crackers, cucumber slices, fresh bread, or pita chips.
Recipe Notes
To make Quinoa Tabbouleh, just substitute 1 cup of cooked quinoa for the bulgur.
To make tabbouleh with cracked wheat, substitute 1 cup of cooked cracked wheat for the bulgur.
Tabbouleh is very flexible. Feel free to add more or less of any ingredient based on your palate. The ground allspice may sound unusual but I encourage you to try it. It adds a touch of warmth and spice.
Tabouli Salad | Chef Tariq
Tabouli salad is definitely a staple of the Levantian kitchen, made slightly differently from country to country ????
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