Fresh Tabbouleh Salad Recipe | Foodnista Soul, 2022
Appetizers Recipes for Chronic Pain

Fresh Tabbouleh Salad Recipe

Foodnista Soul

What’s Tabbouleh?

Tabbouleh is a Lebanese salad that contains bulgar wheat. This ancient and nutty grain adds a nourishing burst of energy to each bite. The Old Testament mentions bulgur and wheat’s popularity during that period.

Bulgar is prepared by boiling, drying, and grinding kernels of wheat. This results in a tight grain you can eat plain or add to soups, salads, and baked goods. Bulgur can be boiled, fried, baked, or roasted.

I was excited to make this dish during Middle Eastern week of my World Cuisines course in culinary school. This is my favorite Mediterranean salad. 

Tabbouleh Recipe

  • Fine (number 1) bulgar (used number 2 instead because that was what was available at the store)
  • Fresh organic lemon juice
  • Purified water
  • Organic scallions (white parts only), finely chopped
  • Organic flat-leaf parsley, chopped
  • Ripe organic tomatoes, diced
  • Organic extra virgin olive oil
  • Kosher salt

Kitchen Equipment 

  • Measuring bowls, cups, and spoons
  • Mixing bowls/cups/spoons for mise en place ingredients
  • Cutting board
  • Chef knife
  • Spice grinder
  • Glass juicer
  • Glass mixing bowl
  • Wooden spoon
  • Strainer
  • Plastic wrap
  • Plates
  • Forks
  • Spoons

Production Steps

  1. Sanitize the kitchen (including the sink, faucets, countertops, stovetop/oven, cupboard handles, smart devices, and computer).
  2. Wash and finely chop scallions.
  3. Wash and chop parsley.
  4. Wash and dice tomatoes.
  5. Wash and juice lemon.
  6. Grind bulgar number two in a spice grinder.
  7. Mise en place ingredients.
  8. Put bulgar in a glass bowl.
  9. Stir in lemon juice and water.
  10. Cover the bowl so the liquid will absorb the bulgar until tender.
  11. Drain the bulgar in a strainer.
  12. Gently press the kernels to move the excess liquid.
  13. Transfer bulgar to another bowl and add other ingredients.
  14. Mix well and season with salt as needed.

Happy cooking,

FS x

References

Baby, D.P. (2022). Health benefits of bulgar wheat. Retrieved from: https://www.webmd.com/diet/health-benefits-bulgur-wheat 

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