Tabbouleh is a salad that’s traditionally made with parsley, tomatoes, bulgur wheat or couscous, mint leaves, and chopped onions.
Other ingredients that are sometimes found in tabbouleh recipes include sliced almonds, cucumber, and raisins. It’s delicious when served alongside grilled eggplant with hummus or a Mediterranean salad.
The origins of the dish trace back to the nations of Lebanon and Syria, where it’s often prepared as part of a spread of appetizers known as a meze. However, while the salad is most common in these countries, it’s also gained popularity in the West – and with good reason!
In this post, we’ll cover the best ingredients to use to make tabbouleh, as well as the nutritional value of this delicious dish.
What’s in Tabbouleh?
The main ingredients in tabbouleh can be:
Bulgur is a cereal grain made with wheat groats. Groats are hard grain kernels that are partially boiled to give them a unique texture. Bulgur is known for its mildly nutty taste, and it’s widely used throughout the Middle East for making dishes like tabbouleh and kibbeh.
One hundred grams of cooked bulgur (aka a serving) contains about 3 grams of protein. A serving of the grain also contains modest amounts of some vitamins and minerals, including zinc, iron, and vitamins B1 and B3.
Couscous, a North African grain that is similar to bulgur, is also sometimes used to make tabbouleh. The taste, texture, and nutritional profile of couscous is quite a bit like that of bulgur, and the two grains are relatively interchangeable in tabbouleh recipes.
Parsley is an herb that is prevalent in Mediterranean countries. Parsley is very low in calories and very high in vitamins and minerals. A serving contains over 160% of your daily vitamin C needs.
In tabbouleh recipes, parsley is finely chopped and mixed with olive oil to give it a rich, refreshing flavor.
Cucumber slices, which are high in fiber and low in calories, are almost always included in tabbouleh salad. Cucumbers are traditionally diced into tiny pieces when making tabbouleh.
Sliced almonds add fiber, fat, and protein to your tabbouleh.
Vegetable stock is used to add flavor to the couscous or bulgur that serves as the base for your tabbouleh.
Lemon juice is included in most versions of tabbouleh for flavor and acidity.
Raisins, which are sometimes included, add a touch of sweetness to the recipe.
In addition to these ingredients, you can also add diced tomatoes and mint leaves for an extra burst of flavor. Both of these ingredients are low in calories and very nutritious!
How Many Calories Are in Tabbouleh?
A serving of tabbouleh salad contains around 550 calories.
Looking for the Best Tabbouleh Recipe?
If you want to make some delicious tabbouleh, we’ve got the perfect recipe for you. Our tabbouleh is made with a combination of delicious fresh ingredients, and it’s a perfect appetizer, side dish, or main course for lunch or dinner.
We’ll even make it as easy as possible for you to get the ingredients by optimizing a grocery list and arranging for grocery delivery or pickup.