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middle-easternsalad· 6 servings

≈380 kkal · P 10.8g · L 10.6g · KH 60.6g (per recipe, TKPI estimate)

Tabbouleh

MBG-eligible

Tabbouleh
Photo: Bahnfrend, CC BY-SA 4.0 · wikimedia-commons

Ingredients

  • 1 cup (170 g) fine bulgur wheat
  • 2 cups (300 ml) boiling water
  • 3 cups (90 g) finely chopped flat-leaf parsley, tightly packed
  • 1 cup (30 g) finely chopped fresh mint leaves
  • 2 medium tomatoes (250 g), seeded and finely diced
  • 1 small cucumber (150 g), finely diced
  • 4 green onions (60 g), white and green parts, finely sliced
  • 1/2 cup (120 ml) fresh lemon juice (about 3 lemons)
  • 1/3 cup (80 ml) extra-virgin olive oil
  • 1 1/2 tsp fine sea salt
  • 1/2 tsp freshly ground black pepper
  • 1/4 tsp ground allspice
  • 1/4 tsp ground cinnamon
  • Romaine lettuce leaves, for serving (optional)

Instructions

  1. 1Place bulgur in a heatproof bowl, pour boiling water over it, cover, and let soak 20-25 minutes until tender; drain through fine sieve, pressing to remove excess moisture.
  2. 2Spread drained bulgur on a clean kitchen towel and pat dry thoroughly to prevent clumping.
  3. 3In a large bowl, combine parsley, mint, tomatoes, cucumber, and green onions; toss gently to distribute evenly.
  4. 4Add dried bulgur to herb mixture and toss with fingertips to separate grains and coat with herbs.
  5. 5Whisk lemon juice, olive oil, salt, pepper, allspice, and cinnamon in a small bowl until emulsified.
  6. 6Pour dressing over salad and toss thoroughly with hands or tongs until every ingredient is coated.
  7. 7Taste and adjust seasoning with additional lemon juice or salt if needed.
  8. 8Let rest 15 minutes at room temperature for flavors to meld; do not refrigerate before serving.
  9. 9Serve immediately in a shallow bowl with romaine lettuce leaves on the side for scooping.

Source: llm-generated