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Tabouli

Updated on April 13, 2014

Tabouli Oh Ya !!!!!

Great Tabouli starts with Olive Oil and when mixed with tomatoes and bulgar to make Tabouli that gives me a smile inside and out.

Little pieces of garlic and mint talking with each other while they cruise around between the grains on a river of olive oil, now that is yaking Tabouli. Black pepper teams up with lemon juice painting a tangy and spiced collage with a parsley paint brush. It all becomes a symphony of flavor to excite your senses and please your guests. Experiment with different olive oils.

Tabouli on top of a great tossed salad with chopped walnuts.Tabouli in pita pockets with smoked turkey and cheese, Tabouli at a picnic, Tabouli and Humus served with carrot sticks, celery slices and pita pieces are a great snack when hanging out with the family or friends.

Even with olive oil drenching every little bulgar grain the calories tabouli has are minimal and the goodness is great.

Tabouli always tastes best when you use the freshest ingredients. There are dozens and dozens of great ways to make Tabouli. The best way? Make it your own special way.

Cook Time

Prep Time: 30 minutes....

Total Time: not long

Serves: about 4

Ingredients

  • 1 cup bulgur wheat
  • 1 1/2 cups boiling water
  • 1 teaspoon salt
  • 1/4 cup fresh lemon juice
  • 1/2 cup olive oil
  • 2 + cloves garlic chopped fine
  • Black pepper to taste
  • 4 scallions finely chopped
  • 1/4 cup parsley chopped
  • 10 mint leaves chopped
  • 2 medium tomatoes chopped

Instructions

  1. Pour boiling water over the bulgur and cover until it is absorbed (15 to 30 minutes) drain any excess water. Add salt, garlic, lemon juice and olive oil and refrigerate. Take out of fridge and add final ingredients 30 minutes before you serve it and let stand. Enjoy your Tabouli Salad
Cast your vote for Tabouli - Simply Done

Best Tabouli Recipe? - you won't know till you try it

Fresh Fresh Fresh

Tabouli is such a versatile dish that you almost can't go wrong adding new and exciting ingredients to the traditional recipe. Let your imagination go wild.

Add or subtract and mix and match to make it your signature salad, your guests will thank you for your creativity. Try using avocado, extra garlic, lime instead of lemon, cranberries, tangerines, 3 different colored sweet peppers, broccoli, cucumbers, mushrooms, scallops, and on and on.

Just think about Tabouli with scallops and avocado drenched in a wonderful olive oil that has fresh black pepper dancing next to the tomatoes.. How can that be beat, and here are some other interesting side salads.

Chicken & Tabouli Salad - Dani Spies knows good eating

A Different Take - creating a hearty salsa - great on pita slices

Some of my favorites include tomatoes, garlic, olive oil and cilantro, I'm always open to finding new ways to include them into foods. Bulgar is the perfect base to start with and then I pile on the tomatoes, garlic, olive oil and cilantro. Of course you will have to adjust and tweak this recipe to fit your taste.

Cook Time

Prep Time: 30 minutes

Total Time: not long

Serves: about 4

Ingredients

  • 1 cup bulgur wheat
  • 1 1/2 cups boiling water
  • 1 teaspoon salt
  • 1/8 cup fresh lemon juice
  • 1/2 cup olive oil
  • 3 + cloves garlic chopped fine
  • black pepper to taste
  • 4 scallions finely chopped
  • 4 medium tomatoes chopped
  • 3/4 - 1+ cup fresh cilantro chopped

Instructions

  1. Pour boiling water over the bulgur and cover until it is absorbed (15 to 30 minutes) drain any excess water. Add salt, garlic, lemon juice and olive oil and refrigerate. Take the tabouli out of fridge and add final ingredients 30 minutes before you serve it and let stand. Enjoy your Tabouli Salad

Recipes Tabouli - tabouli is a low calorie salad that has good nutrition

People are always looking for nutritional value in what they eat but some things that have a great nutritional profile may be high in calories. Tabouli is not one of those foods. Unless you pour sugar into the mix or serve the tabouli with a huge slice of beef there is no need to worry about either the calories or the fat content of tabouli salad. Most Recipes for Tabouli are low in fat, high in fiber and rich in antioxidants, so make some today and don't worry about the calories of tabouli.

Bulgar From Red Wheat

Bob's Red Mill Bulgur Hard Red Wheat, 28-ounces (Pack of4)
Bob's Red Mill Bulgur Hard Red Wheat, 28-ounces (Pack of4)

Bob's Red Mill Whole Grain Bulgur Wheat is absolutely delicious, nutritious, and easy to prepare. Made from the finest quality whole grain red wheat that has been parboiled, dried, and ground, it cooks quickly and may be used in a wide variety of dishes.

 

Tabouli Nutritional Value

There are really only 3 ingredients that make up a substantial part of the tabouli nutritional value. Since everyone makes their tabouli different I thought I'd just focus on the 3 things just about everyone puts into their rendition of tabouli.

Bulgar

  • Serving Cooked - 1 cup 151 calories | 0.4 grams fat

  • Dietary Fiber 8.2 grams 33% Daily Value

  • Vitamins Iron 10% | Calcium 2% Daily Value
Olive Oil

  • 1 tsp - 40 Calories | Fat 40 Calories

  • 24 tsp in 1/2 cup

Tomatoes

  • 1 cup 31 calories

  • Dietary Fiber 1.6 grams 7% Daily Value

  • Vitamins A - 19% | C - 65% | Iron - 4% Daily Value

Of course the Tabouli Nutritional Value will be different if you add things like garbanzo beans, avocado or goat cheese, but most additions are herbs and veggies and won't dramatically change the nutritional profile. Tabouli has lots of fiber and antioxidants that make it a very healthy dish. We all know that we would eat it even if the Nutritional value of Tabouli had little value because it is so delicious.

Fresh Tabouli Cafe...

share a thought about tabouli

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The Open Site a web design - SEO marketing firm in Manchester, NH and by Brand Squid - blogging about all the great lenses on Squidoo.

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    • profile image

      anonymous 4 years ago

      A versatile dish! Found this lens by way of Lensroll.

    • justmelucy profile image

      justmelucy 4 years ago

      Yum Yum Give me some. Great lens it made me hungry.

    • ggruden2 profile image

      ggruden2 4 years ago

      Mmmmm great lense:)!

    • Blackspaniel1 profile image

      Blackspaniel1 5 years ago

      Salads are always great.

    • dannydeu profile image

      dannydeu 5 years ago

      Thank you for your hard work in making this lens. This is the first time I've heard of Tabouli. It looks good.

    • TolovajWordsmith profile image

      Tolovaj Publishing House 5 years ago from Ljubljana

      Never heard about tabouli before. It sounds yummy!

    • Zen Automat profile image
      Author

      Zen Automat 5 years ago

      @anonymous: Tipi, glad you found this lens inviting. Your comment makes me smile. so glad you stopped by.

    • Zen Automat profile image
      Author

      Zen Automat 5 years ago

      @Gypzeerose: Tabouli as a Thanksgiving dish sounds great. Hope you have a great Thanksgiving.

    • Gypzeerose profile image

      Rose Jones 5 years ago

      I love tabouli - I'm going to make some this week. Maybe for Thanksgiving.

    • christopherwell profile image

      christopherwell 5 years ago

      Sounds great - thanks!

    • profile image

      anonymous 5 years ago

      I have never read a more inviting review of a food item....totally inviting, I hear the garlic and mint talking back and forth as they cruised around the bulgar wheat riding the river of olive oil. My sister loves Tabouli and says that she actually feels better immediately after eating it. She had a Lebanese friend that introduced her to it years ago but it wasn't love at first bite but it became a favorite.

    • profile image

      anonymous 6 years ago

      Wau. Great lens about Tabouli. Thanks.

    • profile image

      anonymous 6 years ago

      Never heard of this dish before but I think I am going to have to try it. Looks great.

    • profile image

      GrinningFool 6 years ago

      Oh yeah, Yay for Tabouli. Sounds so good at the moment. Thanks for sharing the recipes.

    • kimbesa2 profile image

      kimbesa 6 years ago from USA

      Tabouli wants to make me grow acres of parsley! So many nutritional and health benefits. Thanks!

    • profile image

      anonymous 6 years ago

      Great recipes, love Tabouli salads, thanks for sharing it!

    • KarenHC profile image

      Karen 6 years ago from U.S.

      Mmmm, some great-sounding tabouli recipes! I'd love to try the chicken and tabouli salad.

    • Krafick profile image

      Krafick 6 years ago

      I like tabouli. You have presented it in great style.

    • delia-delia profile image

      Delia 6 years ago

      Oh Yummy! got to make some...

    • JenniferAkers LM profile image

      JenniferAkers LM 6 years ago

      I love tabouli and make it every so often. Great recipes here - thank you!

    • profile image

      seegreen 6 years ago

      I LOVE tabouli. Absolutely love the stuff! Yum!

    • profile image

      Mikayla 6 years ago

      Love it and make it a lot! Sometimes I substitute couscous instead of bulgur.

    • KimGiancaterino profile image

      KimGiancaterino 6 years ago

      Oh, thank you! I recently bought all the ingredients to make tabouli, but wasn't crazy about the recipe I found on the box of couscous. This sounds much better with bulgur, and our mint is perking up after the recent rains. I'm going to make a batch this weekend.

    • profile image

      RinchenChodron 6 years ago

      Enjoyed your site. I'm off to make some quinoa tabouli for my lunch! Thanks

    • Zen Automat profile image
      Author

      Zen Automat 6 years ago

      @clouda9 lm: I love Falafel sandwiches :) thanks for stopping by...

    • clouda9 lm profile image

      clouda9 lm 6 years ago

      Oh by now ya gotta know my mouth is watering! Have a link to here added on my Falafel Sandwich page...have you ever had one? Yum with lots of tabouli. My Angel Blessing today is SWAH :)

    • profile image

      Quirina 6 years ago

      Divine! You make me want to run and buy the ingredients...

      ... and thank you for liking my lens!

    • ChrisDay LM profile image

      ChrisDay LM 6 years ago

      Mmmm . . .

    • profile image

      Leanne Chesser 6 years ago

      Oh, I love tabouli! I love the taste and it's so refreshing.

    • aidenw profile image

      aidenw 6 years ago from USA

      I love tabouli. It's healthy and tastes great.

    • profile image

      anonymous 6 years ago

      I never ate tabouli but now want to really taste it. Yummy and delicious.

    • Zen Automat profile image
      Author

      Zen Automat 6 years ago

      @hlkljgk: Once you make your own you'll be hooked....

    • hlkljgk profile image

      hlkljgk 6 years ago from Western Mass

      i like tabouli but never made my own - time to change that

    • Zen Automat profile image
      Author

      Zen Automat 6 years ago

      @indigoj: I'm making it today ....:)

    • indigoj profile image

      Indigo Janson 6 years ago from UK

      You've made my mouth water now! Tabouli is delicious.

    • BuildABetterMouse profile image

      Steve and Annette 6 years ago

      Great lens - we love Tabouli, especially in the winter when it feels like you need something fresh and raw to eat.

    • Zen Automat profile image
      Author

      Zen Automat 6 years ago

      @Beas: Glad you'll be trying it, go easy on the parsley as it can overwhelm everything else with its strong flavor. I never use it, but most recipes call for it.

    • profile image

      Beas 6 years ago

      Tabouli is completely new to me. I will try this soon. Thanks for sharing!

    • SmBizGuru LM profile image

      SmBizGuru LM 6 years ago

      Yummm - someone told me that Tabouli can be made with Quinoa instead of bulgar wheat. This would be an alternative for someone that has an intolerance to wheat.

    • Zen Automat profile image
      Author

      Zen Automat 7 years ago

      @Mickie Gee: thanks for the angel blessing.. :) sorry you missed the lens when you were making tabouli...

    • Mickie Gee profile image

      Mickie Goad 7 years ago

      Where was this lens when I was making tabouli last week? Bookmarking, favoring and Blessing today.

    • SandyMertens profile image

      Sandy Mertens 8 years ago from Frozen Tundra

      I have been here before. But I am glad to come back. This would be a great summer dish.

    • RolandTumble profile image

      RolandTumble 8 years ago

      Yum! 5*, and lensrolled to my foodie lenses.

    • sudokunut profile image

      Mark Falco 8 years ago from Reno, Nevada

      Tabouli is delicious. I'll to try some of these recipes.

    • mdvaldosta lm profile image

      mdvaldosta lm 8 years ago

      Never heard of tabouli before, but it looks fabulous. I forsee an exciting meal coming next week!

    • profile image

      Dorbledog 8 years ago

      Some good recipes here. I just started using bulgur a couple of years ago, and I need some good recipes. 5*

    • ssuthep profile image

      ssuthep 8 years ago

      The chicken and Tabouli salad looks yummy. Going to give some of the recipes listed here a try. Thanks for sharing. 5*

    • ZenandChic profile image

      Patricia 8 years ago

      Nicely done lens. I had never heard of tabouli. Very interesting.

    • SandyMertens profile image

      Sandy Mertens 8 years ago from Frozen Tundra

      Thanks for your comment and the Squid blessing on my lens. I was in the process of fixing tags, titles, etc. I hadn't been able to get the traffic even though I entered it into the SquidActivists October Challenge for Animals Contest. I never tried Tabouli. Great lens and the recipe looks good too!

    • profile image

      beuwolf-agathe 8 years ago

      great recipes but ,tell me please, can we change the olive oil with other oil?

    • Music-Resource profile image

      Music-Resource 8 years ago

      Hi Joseph: Wow, that's a lot of great Tabouli recipes. Greens, tomatoes, and garlic were just made for each other. They make a perfect starting point for a wide variety of dishes. I like to add as many dimensions to dishes as I can think of. Basil and black pepper also go nicely with tomatoes. Great lens. ~Music Resource~

    • profile image

      juliasofia44 8 years ago

      Great and different recipe lens. I never heard recipe lens. Thanks for giving great idea.

    • profile image

      anonymous 8 years ago

      O,o,o! I love Tabouli!

      I had not idea there were so many ways to make it. This lens got saved in my Fav's folder!

    • profile image

      BradChamp 8 years ago

      5 Stars for your lens : Fat loss 4 Idiots

    • aidenw profile image

      aidenw 8 years ago from USA

      Tabouli, oh yes! I love it! It's one of things that are healthy and taste good. Great lens, 5 stars.

    • profile image

      youhavegottobekidding 9 years ago

      Thank you very much for sharing your recipe. I can't wait for trying it this week end. and thanks again for all those tips and helpful links.

      5 stars for you Great Lens.

    • profile image

      alicesy 9 years ago

      Excellent Lens. I like the quality insight you have provided here about Tabouli. Keep up the good work.

      Please check out my Police Jobs Blog.

    • grassosalvato86 profile image

      grassosalvato86 9 years ago

      What a lovely lens!!! I just love food and your Tabouli recipe sounds so yummy!! keep up the great work! 5 stars

    • profile image

      sudever 9 years ago

      Welcome to the 'Global Group - Everything from Anywhere' Group

      ( http://www.squidoo.com/groups/global )

      5 stars for your mouth watering lens!

    • Angelina Gherna profile image

      Angelina 9 years ago from California

      really nice lens, Tabouli is a great healthy dish that keeps and stores very well. I try to make it every month. Thanks for the recipe and cool links.*****

    • GlennaJones profile image

      Glenna Jones 9 years ago from Orlando, Florida

      Tabouli has become one of my summertime side-dish standbys. Both tasty and healthy. What's not to like?

    • beeobrien lm profile image

      beeobrien lm 9 years ago

      I've added this lens to my "Great recipe lenses" module at Incredibly Good Recipes.

    • Clairwil LM profile image

      Clairwil LM 9 years ago

      Fabulous recipes! This lens is making me hungry. Really nice job. *****

    • beeobrien lm profile image

      beeobrien lm 9 years ago

      Great site. I love tabouli, the more garlic the better.

    • SpicySun profile image

      SpicySun 9 years ago

      Great lens! Thank you for all your hard work. Now, take a break and get something to eat at Spicy Sun's Dips and Rubs! Hope to see you there! ~SPICY~

    • profile image

      LeslieBrenner 9 years ago

      Yum! Tabouli and avocado sounds great.

    • profile image

      anonymous 9 years ago

      "Great Tabouli starts with Olive Oil..." Doesn't all good food start with olive oil? I think so. Check out my Easy Mediterranean Diet Recipes lens for more great cooking with olive oil.

    • profile image

      thomasz 9 years ago

      Wow really great lens. Come visit my lenses.

    • Piksychick profile image

      Piksychick 9 years ago

      Tabouli always tastes so refreshing! Love it.

    • profile image

      Donna_Fallon 9 years ago

      Hiya

      5 stars!,Great Lens!Check out my lens on belly fat.

      Post Feedback :)

      Donna

    • Caravansarai profile image

      Caravansarai 9 years ago

      Mmmm...mmmm....GOOD! Now all you need is a lens on hummous. ;)

    • profile image

      Aika 9 years ago

      oh lala! that's very delicious and healthy.. 5 stars

    • profile image

      flowski lm 9 years ago

      Delicious Tabouli Recipe, thanks!

    • EvieJewelry profile image

      EvieJewelry 9 years ago

      Sounds goof, I'll have to try it

    • BarryKrost profile image

      BarryKrost 9 years ago

      Yum. Tabouli. Good.

    • tplus profile image

      tplus 9 years ago

      Congratulations! You are #9 at Who Has the Most Lenses?! I've picked this lens to be featured alongside your name. Come check out your competition!

    • profile image

      bdkz 9 years ago

      5 Stars! One of my favorite foods!

    • profile image

      tdove 9 years ago

      I love cooking with olive oil and the Tabouli sounds really good. Can't wait to try it.

    • aka-rms profile image

      Robin S 10 years ago from USA

      Great lens. I'm lensrolling it to my totally terrific tomato recipes page!

    • CrystalDBooth profile image

      Crystal Booth 10 years ago from Stroud, OK

      I'm not a fan of tabouli, but this is a great lens. Welcome to the Squidoo Ratings Swap ~ Crystal