Mediterranean Tabbouleh Salad Recipe

After posting a picture of my refreshing Mediterranean tabbouleh salad a few weeks back, I started getting loads of messages asking me for the recipe. So here it is!

 

Mediterranean Tabbouleh Salad Ingredients

 

chopping Mediterranean Salad

I’m here to introduce you to a delicious Mediterranean salad called tabbouleh (pronounced ta-boo-lee), which uses parsley as a base. This salad is so flavorful, and is dense enough to eat with a spoon, which alleviates the airy or empty feeling that salads can have. The key to this is to ensure everything is sliced nice and small. Generally, you don’t want any pieces that are more than half to one centimeter in diameter. This is how you get a great mix of flavor in every bite!

Tabbouleh is absolutely packed with flavor, without calling for the addition of any pre-packaged ingredients or dressings. Every mouthful packs a punch that satisfies the taste buds in a way you would never expect from such a healthy salad. It’s also very simple to make, as the only ingredients are fresh veggies and a few tablespoons of olive oil!

Tabbouleh Salad Cutting Board

 

Now…I know what you’re probably thinking: dressing is the best part of the salad! How can we make a salad using only vegetables and oil that’s going to be that delicious? Well, let me tell you! By combining a few strong flavors (fresh garlic, diced onion, squeezed lime, and a parsley base) tabbouleh ends up tasting pretty intense, and has even more of a kick that you would get from any basic olive oil and vinegar dressing. As for health, the word extremely is appropriate here. This salad is filled with prebiotics, detox agents, and anti-inflammatory compounds. I’ve included some detailed nutritional info below the recipe, so if you want to read up on truly bursting with goodness this salad really is.

olive oil for tabbouleh salad

 

In my experience, tabbouleh has always been a crowd pleaser. It can be prepared in advance and stores well in the fridge, and guests are always asking to be sent home with the recipe. They love the fact that it’s something different and healthy, but still isn’t too complex that it requires clearing an afternoon to attempt a replica. So today I’ll teach you how to make tabbouleh easily in your own home! And I can almost guarantee it will become a family staple after your first try!

 

tabbouleh close up

Total time: 15 minutes

Makes: 2 large salads or 6 side servings

 

What you’ll need:

A large bunch of parsley

Two ripe tomatoes

One small-medium cucumber

1/3 of a large onion

The juice of one lime

4-5 tbsp olive oil

Salt and pepper to taste

 

Instructions:

  1. Chop the head of the parsley into very fine pieces.
  2. Slice the tomatoes and cucumber, and onion into small squares.
  3. Mince the garlic.
  4. Put everything into a bowl, and squeeze in the lime juice and olive oil.
  5. Add salt and pepper to taste
  6. Give it a good stir and you’re all done!

See, I told you it was simple didn’t I?

Another great tip if you want to eat this salad as a more filling main-meal, is to toss in some nuts or carbohydrates with it! You’d be surprised at how many delicious additions you can toss in this salad. My personal favourite: sweet potato and cashew nuts, and the occasional teaspoon of turmeric to add some EXTRA anti-inflammatory action.

Go ahead and try adding a cup of quinoa or brown rice, a handful of almonds or walnuts, or just about anything else your heart desires.

 

Anita Tee Holding Tabbouleh Salad

Nutritional information:

Parsley:  Source of calcium, phosphorus, magnesium, potassium, zinc, iron, vanadium, vitamins A, B2 & C

Onion:  Contains antioxidant thiol compounds which assist with liver detoxification, high levels of prebiotic inulin and fructooligosaccharides, allium cepa which acts as an anti-inflammatory via inhibition of the arachadonic acid cascade, and high levels of calcium, phosphorus, magnesium, potassium, molybdenum, selenium, vanadium, and vitamins A & C

Garlic: High in prebiotic inulin, contains the compound allium sativum which acts as an anti-inflammatory via inhibition of the arachadonic acid cascade, contains antioxidant thiols to assist in liver detoxification, high in thiamin, calcium, phosphorus, magnesium, potassium, zinc, copper, molybdenum, selenium, vanadium

Tomato: Source of calcium, phosphorus, magnesium, potassium, iron, manganese, vanadium,  and vitamins A, C, E & K

Cucumber: Source of phosphorus, zinc & manganese

Lime: Source of calcium, vitamin c

Olive oil: High in omega-9 fatty acids, zinc, copper, vanadium and vitamin E

 

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Anita Tee, Msc

Anita Tee is a highly qualified and published nutritional scientist, carrying a Master of Science in Personalized Nutrition and a Bachelor of Science in Human Biology, specializing in Genetic & Molecular Biology.

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