Best 2 Mediterranean Tabbouleh Salad Recipes

Originating from the Middle East, Mediterranean tabbouleh salad is a refreshing and vibrant dish that has gained popularity worldwide. This vibrant salad features a combination of fresh parsley, bulgur wheat, tomatoes, cucumbers, mint, onions, and a zesty lemon-based dressing. Tabbouleh is not only a delicious side dish but also a nutritious meal that can be served as a main course. To make the perfect tabbouleh, it is crucial to use fresh and high-quality ingredients, as they play a vital role in enhancing the flavor and texture of the salad. This article will guide you through the process of creating an authentic and delicious Mediterranean tabbouleh salad, providing step-by-step instructions and tips to ensure that your salad is a culinary success.

Check out the recipes below so you can choose the best recipe for yourself!

MEDITERRANEAN TABBOULEH SALAD

Mediterranean Tabbouleh Salad image

Hearty cooked whole grains are tossed in a lemon vinaigrette, then mixed with chopped parsley, cucumber, cherry tomatoes, and mint leaves.

Provided by Minute Rice

Categories Trusted Brands: Recipes and Tips Minute® Rice

Yield 4

Number Of Ingredients 13

Ingredients

1 bag Minute® Multi-Grain Medley, uncooked
1 cup vegetable broth
2 tablespoons olive oil
1 tablespoon fresh lemon juice
1 tablespoon shallots, minced
¼ teaspoon Dijon-style mustard
½ cup chopped fresh parsley
½ cup cucumber, peeled, seeded, and chopped
½ cup cherry tomatoes, halved
2 green onions, sliced
1 tablespoon fresh mint leaves, chopped
Salt and ground black pepper, to taste
¼ cup crumbled feta cheese

Steps:

Prepare Multi-Grain Medley according to package directions, substituting broth for water. Cool.
In a large bowl whisk together olive oil, lemon juice, shallots and mustard. Fold in Multi-Grain Medley and remaining ingredients. Season with salt and pepper to taste. If desired, top with feta cheese.

Nutrition Facts : Calories 161.6 calories, Carbohydrate 15.2 g, Cholesterol 8.3 mg, Fat 10 g, Fiber 2.5 g, Protein 3.8 g, SaturatedFat 2.5 g, Sodium 292.8 mg, Sugar 1.8 g

MEDITERRANEAN TABBOULEH SALAD

Mediterranean Tabbouleh Salad image

Tabbouleh is a salad of herbs, vegetables, and bulgur wheat. It's easy to make, but does require a long chill time, so start early in the day to enjoy a hearty dinner full of vegetables. This is a vegetarian recipe, you can add chicken or other meat if you can't do dinner without it.

Provided by EmmyDuckie

Categories Grains

Time 1h10m

Yield 4-6 serving(s)

Number Of Ingredients 13

Ingredients

1 bunch flat leaf parsley
1 large cucumber
1 -2 tablespoon olive oil
2 small zucchini, diced
1 red onion, diced
2 -3 garlic cloves, minced
1 3/4 cups vegetable broth
1 cup Bulgar wheat
2 -3 tablespoons red wine vinegar
2 large summer tomatoes
1/2 cup plain yogurt
1/4 cup black olive tapenade
1 small romaine lettuce hearts

Steps:

Chop parsley, seed and dice cucumber, Add to a large mixing bowl or salad bowl.
Heat olive oil a wok, or wide pan with high sides, over medium high heat. Add onions, garlic, and zucchini, cook until onions start to turn translucent.
Add broth to wok, bring to a boil, add bulgur, remove from heat and allow to stand, covered for 7-10 minutes, until liquid is absorbed. Drain any excess liquid, and add vinegar.
Allow wheat mixture to cool slightly, mix with cucumber and parsley. Salt and pepper to taste. Chill for at least one hour, or overnight.
Roughly chop tomatoes and stir into tabbouleh just before serving. Do not add tomatoes before chilling, as refrigeration makes tomatoes bland and mealy.
Mix plain yogurt and black olive tapenade together. You should have a nice salad dressing consistency. If your yogurt is very thick, you may need to add a little water or milk.
Tear romaine leaves into bite size, and divide onto plates. Drizzle with a little more oil and vinegar if desired. Place a generous scoop of tabbouleh on top of romaine, and top with yogurt/tapenade mixture.

Nutrition Facts : Calories 148, Fat 5.1, SaturatedFat 1.3, Cholesterol 4, Sodium 46.3, Carbohydrate 23.3, Fiber 5.6, Sugar 7.6, Protein 5.7

Tips:

For the best flavor, use fresh, ripe tomatoes and cucumbers, and finely chop all the vegetables.
If you don't have bulgur, you can substitute quinoa or rice.
To make a vegan version of the salad, omit the feta cheese.
You can also add other vegetables to the salad, such as roasted red peppers, grilled zucchini, or fresh corn kernels.
If you're making the salad ahead of time, be sure to drain off any excess liquid before serving.

Conclusion:

Mediterranean Tabbouleh Salad is a refreshing, healthy, flavorful salad that's perfect for a summer lunch or dinner. It's also a great way to use up leftover vegetables. With its bright flavors and textures, this salad is sure to become a favorite. So next time you're looking for a light and easy meal, give this Mediterranean Tabbouleh Salad a try!