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Caribbean tabbouleh recipe

Caribbean tabbouleh recipe

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  • Recipes
  • Dish type
  • Salad
  • Grain salad
  • Tabbouleh

Transform the traditional Lebanese dish into a Caribbean delight, perfect for chicken or fish! Baron's Green Seasoning is the secret ingredient.

Bedfordshire, England, UK

1 person made this

IngredientsServes: 4

  • 140g bulgur wheat
  • 125ml olive oil
  • 125ml lemon juice
  • 1 bunch fresh parsley, finely chopped
  • 1/2 red onion, chopped fine
  • 1/2 cucumber, cut into smallish wedges
  • 2 to 3 tablespoons Baron's Green Seasoning
  • 1 tablespoon Goya Sazonador Total
  • 6 tomatoes, chopped
  • salt and pepper to taste

MethodPrep:15min ›Cook:5min ›Extra time:1hr › Ready in:1hr20min

  1. Boil bulgur for 5 minutes, then drain. Combine with olive oil and lemon juice and let soak for at least 30 minutes. I like to wilt my parsley, so always toss it in with the hot bulgur wheat, but you can opt to add it later.
  2. Once the bulghar wheat has absorbed the liquid, mix in the remaining ingredients and cool in the refrigerator for at least 1/2 hour to give the flavours a chance to marry properly.


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I have been making a lot of salads in the recent past. The other day, I made a couscous based Lebanese recipe, Tabbouleh. Light on the stomach, filling and healthy vegetarian/vegan salad. I enjoy Middle Eastern cuisine especially the pita bread, shawarma wraps, baba gonuash (made with eggplant), falafel, hummus, fattoush, tahini and baklava to name a few. In fact, I am hoping to blog my favorite Middle Eastern recipes as a series similar to the Chaat recipes I blogged two years ago.

The authentic version of Tabbouleh recipe calls for the use of Bulgur, which is basically partially steamed wheat kernels/wheat berries that are dried, coarsely ground and sifted to various sizes ranging from very fine to very coarse. Bulgur is high in fiber with a light, sweet and nutty flavor and chewy texture. Since its precooked, Bulgur is done by pouring boiling water over it and letting it to sit for a few minutes with a lid. It is often confused with cracked wheat which is not precooked like Bulgur. Bulgur is a staple in Middle Eastern cuisine and is an essential ingredient in the Lebanese classic salad, Tabbouleh recipe, along with olive oil and lots of parsely.

Fine Bulgur is used in the authentic Tabbouleh recipe. Since I did not have Bulgur on hand, I have substituted it with Couscous which is a grain type of pasta made from wheat or sometimes from other grains such as barley, millet, sorghum or maize, and is a staple in North African cuisine. Its hard to find Bulgur or Couscous in India but they can be easily substituted with Dalia aka cracked Wheat aka Bansi Rava. Parsley can be substituted with fresh coriander leaves.

Tabbouleh Ingredients


Bulgur is parboiled cracked wheat, so it’s a whole grain. Once prepared, it’s tender and fluffy. Bulgur is often confused with couscous, but they’re not the same (couscous is actually tiny pasta).

Authentic tabbouleh is made with super fine grain (#1) bulgur and it’s soaked rather than cooked, but I haven’t been able to find it at regular grocery stores. There are several other varieties of bulgurs, and you’ll probably find only one option at the store. So, cook (or soak) it according to the package directions.

Fresh Parsley

Authentic tabbouli uses a ton of parsley. That’s why this salad is so green! I tried both flat-leaf and curly, and for once, curly is the way to go. Even when it’s chopped very small, curly parsley offers some extra volume that makes this tabbouleh so pleasant to eat.

Fresh Mint and Green Onion

Mint is standard and adds even more fresh flavor. That said, it can be expensive if you don’t grow it at home, so you can skip it if you’d rather.

Green onion is my mild onion of choice. It’s perfect in tabbouleh.

Cucumber and Tomato

Fresh cucumber and tomato add more texture and color, and build on the refreshing factor. Have I said refreshing enough yet?

Lebanese readers have informed me that cucumber is unusual in tabbouleh, which is news to me! You can skip it if you’d like, but it’s quite nice.

Olive Oil, Lemon Juice and Garlic

Tabbouleh is dressed in a simple combination of olive oil and lemon juice. You won’t find garlic in every tabbouleh recipe, but I think that one clove makes this recipe extra delicious.

Tabbouleh recipes

Serve this traditional Middle Eastern salad at a barbecue, or as a vegetarian lunch. The classic recipe uses bulgur, parsley and tomatoes, or try a modern twist.

Tabbouleh salad

This classic and well-loved Middle-Eastern dish is perfect to serve with fish

Chargrilled turkey with quinoa tabbouleh & tahini dressing

This superhealthy supper is packed full of vibrant and fresh ingredients

Layered hummus, tabbouleh & feta picnic bowl

This salad combines delicious meze-type dishes and a layering of several Greek and Middle Eastern-inspired flavours that marry together as they sit in the fridge

Feta tabbouleh with aubergines

This healthy, high fibre dish proves that feta and grilled vegetables are a perfect match

Halloumi with broccoli tabbouleh & honey-harissa dressing

Couscous makes a great base for a quick salad. Flavour with smoky harissa, sweet honey and herbs, then top with fried cheese slices

Roasted cauliflower tabbouleh

A simple, low-calorie, grain-free meal with roasted cauliflower, punchy feta and sweet pomegranate seeds that can be prepared in advance - ideal for supper and packed lunch the next day


  • 3/4 pound ripe plum tomatoes, finely diced
  • 2 cups finely chopped flat-leaf parsley leaves and tender stems (about 2 bunches), finely chopped with a sharp knife
  • 2 teaspoons kosher salt, divided, plus more for seasoning
  • 1/4 cup dry coarse bulgur wheat
  • 1 cup finely chopped fresh mint leaves (about 1 bunch)
  • 2 scallions, white and light green parts only, finely chopped
  • 5 tablespoons extra-virgin olive oil
  • 2 tablespoons fresh juice from 2 lemons
  • 1/4 teaspoon ground coriander seed (optional see note)
  • Pinch ground cinnamon (optional see note)
  • Freshly ground black pepper
  • Romaine lettuce leaves, for serving

Tabbouleh Preparation Method

  1. Rinse all vegetables and let dry, especially the parsley and mint.
  2. Cut stems off parsley then chop finely. Spread chopped parsley on paper towels and let rest for a few mins in order to get rid of the moisture. Parsley needs to be dry of moisture before adding it to the mixing bowl.
  3. Cut stems off mint, and finely chop the leaves. Lay them on a paper towel and let dry.
  4. Chop tomatoes into small cubes of less than 1/2 in then place in strainer to rid them of the juice.
  5. Finely chop onions and mix with 7-spices.
  6. Finely chop the cucumber.

Cauliflower "Rice" Tabbouleh

Some people may prefer a low-carb version of our featured dish. In this recipe, cauliflower is "riced" (pulverized with a food processor to tiny rice grain-sized bits). Cauliflower tabbouleh salad is gluten-free, vegetarian, vegan, and lower in calories.

Tabbouleh makes me shake-shake my bootie

Tabbouleh is a Lebanese chopped herb salad of parsley, mint, tomatoes, onion, and just a touch of bulgur wheat (which can be substituted with cooked quinoa). A perfect salad with grilled meats, and also delicious on its own with a dollop of hummus!

The backyard garden where I grew up on Wagon Wheel Lane presented me with one of my first love-hate relationships. I loved running out to the garden as my mother cooked dinner to bring in an abundance of vegetables. Loved having the garden as a scenic backdrop to my afternoon sunbathing (I started that at a young age….like the rhubarb in spring, I was an early bloomer—and there was no moratorium on sun in that era). Loved taking baskets of whatever we had too much of to the neighbors, especially Jimmy Georgi, the boy next door (though he preferred the chocolate chip cookies to the tomatoes).

But I hated all of the insects that hovered around and in the garden. Hated coming home from anywhere to find my siblings weeding the garden. That always meant someone was in trouble, and when one of the five of us was in trouble, we all were in trouble. Hated how dirty everything was, and how it got under my nails and wouldn’t come out (I discovered since then that this is the plight of anyone who works in the kitchen professionally).

All of that ambivalence melted away, though, when I pulled my chair up to the table for dinner. My mother knew how to coax the most flavor out of everything from the garden, which meant letting the natural taste shine through. We had salad with our dinner every night, made in Mom’s style: dressed directly on the salad without first emulsifying anything, with fresh lemon and oil, salt and pepper, a little garlic powder.

That dressing is like a go-to little black dress. It goes a lot of places, and there’s never a question about how it’s going to show. It’s the same dressing she makes for this wonderful tabbouleh salad, but we don’t use the garlic powder here (you could though, and it would be good). Lebanese tabbouleh is a lemony parsley salad with diced tomato, thin slices of scallion, mint, and a bit of soaked cracked wheat. We’ve all seen tabbouleh that is mostly white, a bulgur salad. Near East brand boxed grains makes a tabbouleh “wheat salad” that causes me shake my head every time I see it on the grocery store shelf. That’s what I get for veering from the perimeter.

I was reminded yesterday that tabbouleh makes people so happy that they dance and sing like crazy people about it. As in, “tabbouleh makes me shake-shake my bootie” happy. My 5-year-old nephew John turned into some kind of adult man getting down in a 70s disco club when he watched this with me I wondered if I should run upstairs and put on that little black dress. If I hadn’t been laughing so hard I would have been concerned about the whole scene. So here’s a little something extra to give you all the tabbouleh love you want and need, even if you didn’t pick the ingredients from the garden yourself.

To begin making the Tabbouleh Recipe, combine couscous along with 1 1/2 cups of boiling water in a large bowl.

Cover the pan and allow the bulgur to rest and soak in the water for about an hour, until most of the water is absorbed. Drain any excess water.

To the above soaked couscous, add in the oil, lemon juice, onions, parsley, tomatoes, and cucumber, along with the salt and pepper. Toss well to combine all the ingredients well.

Cover and refrigerator for at least half an hour. This helps to bring out the flavors of the parsley and lemon well into the bulgur.

Serve Tabbouleh along with a warm with Pita Bread, Falafel and Hummus. It makes a perfect packed lunch that is nutritious and filling too.

Strawberry Tabbouleh

This unconventional take on the Middle Eastern salad makes perfect sense once you take a bite: The strawberries add sweet-tart, summery freshness.

When strawberries are out of season, substitute roasted baby beets.

Make Ahead: The tabbouleh can be refrigerated for up to 3 days, but it's best the day it's made.


When you scale a recipe, keep in mind that cooking times and temperatures, pan sizes and seasonings may be affected, so adjust accordingly. Also, amounts listed in the directions will not reflect the changes made to ingredient amounts.

Tested size: 6 servings makes about 6 cups


Rinse and drain the bulgur.

Bring the water to a boil in a small saucepan over high heat add the bulgur, turn off the heat, cover and let sit for 25 to 30 minutes, until the liquid is absorbed. Stir in the garlic, fluff with a fork and let cool.

Transfer to a mixing bowl add the scallions, zucchini, mint, parsley, oil, vinegar, lemon zest and juice, the salt, pepper and cheese, if using toss to incorporate.

Gently fold in the strawberries. Taste, and add salt as needed. Serve chilled or at room temperature.

Recipe Source

Adapted from "The Sprouted Kitchen Bowl + Spoon," by Sara Forte (Ten Speed Press, 2015).

Watch the video: التبولة على اصولها مع اسرار نجاحها مع شام الاصيل (June 2022).


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