Do you know the health benefits of tabouli? I love tabouli salad with lots of fresh herbs but never realized how good it is for me. Make this popular Middle Eastern salad for your next meal and discover the secrets of why it not only tastes good, but is good for you!
This post may contain affiliate links of which I may or may not be paid a small commission at no cost to you.
I've been wanting to make this traditional Middle Eastern salad for a long time and after receiving my copy of Shavout of Longing and learning it was favorite recipe of Arie Zalmanovich, I decided what was I waiting for?
Arie was one of the founders of Kibbutz Nir Oz and was kidnapped at the age of 86.
May his memory be for a blessing-he died in Hamas captivity.
Little did I know that this bulgur wheat salad made with fresh parsley, mint and cilantro is also whole grain which means lots of good dietary fiber for you.
What Are The Health Benefits of Tabouli?
Tabouli is cracked whole wheat and contains 8g of fiber and 6g of protein per cup.
Fiber helps reduce heart disease and in my family that is something we need to be aware of.
A good source of fiber makes this tabouli salad a great choice when trying to keep blood sugar levels low.
It also aids digestive health by acting as a prebiotic.
Increasing fiber may keep your blood pressure low and also improve your circulation.
High fiber makes a person feel full longer and all I can tell you is that a serving with lunch kept me more than full until dinner.
Tomatoes can help reduce the risk of heart attacks and strokes.
Mint gives a burst of flavor and also has a calming effect on the digestive tract.
Health benefits of parsley include being rich in Vitamin C and K which contribute to blood clotting and bone health.
Pomegranate seeds are great for the immune system and are considered a super food.
They also contain protein, are a powerful antioxidant, and are an excellent choice for fighting free radicals.
Pistachios help lower cholesterol levels and when I discovered I had no pomegrantates I decided to use them instead.
Frankly I think both are perfect in this tabbouleh salad.
Needless to say the health benefits of tabouli are great!
FAQ's
How to Prepare Bulgur?
I couldn't find bulgur at my grocery store but it is easily found on Amazon or at a Middle Eastern market.
Where is tabouli from?
Does bulgur need to be cooked before eating?
Key Ingredients in Tabouli
Bulgur Wheat - Substitutes may include quinoa, farro, barley and rice.
Bulgur wheat has a chewy texture and is not part of a gluten-free diet.
Fresh herbs - I used fresh mint from my garden, cilantro and Italian flat-leaf parsley. Basil or dill could be used also.
Cucumbers - I used European
Tomatoes - I used a handful of cherub sweet tomatoes and sliced them
Onion - Use red onion or green onions
Jalapeno Pepper - I just couldn't resist, but is totally optional.
Extra Virgin Olive Oil
Fresh Lemon Juice
Pomegranate seeds or chopped pistachios
How To Prepare This Healthy Dish
Soak the wheat for 1 hour in water according to package instructions.
Finely chop the herbs.
Finely chop the vegetables.
Make the olive oil dressing by combining the olive oil, salt and black pepper with the fresh squeezed lemon juice.
Top with pomegranate seeds or pistachios.
How To Serve Tabouli Salad
Tabouli salad can be served in pita bread with deli meat such as turkey or falafel.
A bowl of tabouli salad makes a great side dish anywhere you would serve potato salad.
It is also perfect over lettuce leaves or fresh greens with a hard boiled egg added for some extra Vitamin A.
Make it part of a mezze as a fun way to start a meal.
This popular dish is a great addition to any meal and is perfect topped with a slice of chicken and feta cheese to make a healthy main course.
Tabouli may be one of the healthiest salads I know of.
A tabbouleh recpe is a staple food in many Middle Eastern countries.
Variations are endless.
Add salty feta or briny olives.
Other fresh ingredients include chopped red peppers, jalapeno peppers, and carrots for a change.
All contribute to the nutritional value of this simple, but tasty salad.
How to increase your fiber content?
Make this simple tabbouleh recipe which will increase your overall heath.
How to decrease your cholesterol levels?
Eat more high fiber foods.
What else can I say?
Listen to your doctor and make high fiber content foods part of your overall health plan.
Remember Arie Zalmanovich when you make this.
And don't forget that, " A bowl of tabbouleh a day, just may keep the doctor away!"
More Healthy Salads
Kale and Apple Salad with Maple Vinaigrette
Farro Salad with Sage Vinaigrette
I'd love to hear if you make this recipe!
Please share a review or rate the recipe,
and be sure to tag me on social!
Recipe Card
PrintRecipe
Tabouli Salad
- Prep Time: 20 Minutes
- Cook Time: 60 Minutes*
- Total Time: 0 hours
- Yield: 4 Servings 1x
- Category: Side dish/Salads
- Cuisine: Middle Eastern
Description
This tabouli salad recipe is not only delicious but it has amazing health benefits. You can feel it pulsing through your veins!
Ingredients
1 c bulgur wheat
2 c fresh herbs such as Italian Parsley, Mint, Cilantro, Basil, Dill
1 European cucumber, diced
1 jalapeno pepper, diced
1 ½ T olive oil
¼ t salt or to taste (I used more)
¼ t fresh ground black pepper
3 T fresh squeezed lemon juice
½ c pomegranate seeds or chopped pistachios or a combination of both
Instructions
Soak the bulgur according to package directions.
In a large serving bowl, mix together the bulgur, herbs and vegetables.
Whisk the olive oil, lemon juice, salt and pepper together and pour over salad.
Stir well and serve.
Salad can sit at room temperature to allow the flavors to meld together for several hours.
Notes
Salad can be kept in an airtight container for about 1 week. Allow to come to room temperature before serving.
*Soaking Time for bulgur.
2pots2cook says
Perfect office lunch while the heat is on! Thank you!
Abbe says
Yes, it's perfect for an office lunch, isn't it?