Tabouli Salad (Tabbouleh)
Recipe from Mediterranean Food & Diet | Easy Recipes | Suzy Karadsheh · original post · full recipe on themediterraneandish.com
A fresh Middle Eastern herb salad of very finely chopped parsley, mint, tomatoes and cucumber with fine bulgur, lime juice and olive oil.
Ingredients
- fine bulgur wheat85 g
- roma tomatoes — very finely chopped4 ea
- english cucumber — very finely chopped1 ea
- flat-leaf parsley — very finely chopped2 bunch
- fresh mint leaves — very finely chopped5 g
- green onions — very finely chopped4 ea
- limes — juiced2 ea
- extra virgin olive oil45 ml
Method
- Wash the bulgur wheat and soak it in water for 5 to 7 minutes. Drain very well, squeezing the bulgur by hand to get rid of any excess water. Set aside.
- Very finely chop the vegetables, herbs and green onions. Put the chopped tomatoes in a colander to drain excess juice.
- Place the chopped vegetables, herbs and green onions in a mixing bowl. Add the bulgur and season with salt. Mix gently.
- Add 3 to 4 tablespoons of lime juice and the olive oil and mix again.
- For best results, cover and refrigerate for 30 minutes. Transfer to a serving platter and, if you like, serve with pita and romaine lettuce leaves to use as wraps.
Cooking for a different diet?
Swaps that keep this dish what it is. The prices on this page are for the recipe as written.
Gluten-free
- 85 g Quinoa instead of fine bulgur wheat
Rinse the quinoa and simmer it for about 12 minutes instead of soaking, then drain and cool it completely before mixing it with the herbs.
Swaps are suggestions — check labels if you are cooking for an allergy.
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What it costs, and where to buy it
Shops to compare
List price at each shop
Missing items
These totals leave part of the list out, so a lower one isn't a cheaper shop.
Woolworths NZBest choice· $21.07 of food
$26.88
22% spare
No price at Woolworths NZ for:
- fine bulgur wheat
- fresh mint leaves
New World· $26.97 of food · $5.90 more
$36.51
26% spare
No price at New World for:
- fine bulgur wheat
- fresh mint leaves
Pak'nSave· $27.29 of food · $6.22 more
$35.47
23% spare
No price at Pak'nSave for:
- fine bulgur wheat
- fresh mint leaves
$3.51a serve
from $3.51 a serve at Woolworths NZ · 6 of 8 ingredients priced
About $21.07 of ingredients used for 6 serves.
$28.05 across 2 shops · 6 of 8 items priced · $3.60 more for bigger packs, 34% spare for later
Woolworths NZBest choice$21.07
missing 2 items
you'll pay $26.88 · 22% of it spare
New World$26.97
missing 2 items · $5.90 more
you'll pay $36.51 · 26% of it spare
Pak'nSave$27.29
missing 2 items · $6.22 more
you'll pay $35.47 · 23% of it spare
Buy at New World$19.56
roma tomatoes
$21.45/kg
need 4 itemsSunburst Classic Tomatoes. 200g$4.29real special 1 pack assumed, quantity unknown (sold by weight)
New World$21.45/kg$4.29·Woolworths NZ$4.50·Pak'nSave$14.45/kg$5.00
english cucumber
$2.49
need 1 itemStandardreal special 1 pack assumed, quantity unknown (size unknown)
flat-leaf parsley
$3.49/10g
need 2 bunchMrs Rogers Naturals Eco Parsley 8g$2.79closest matchreal special
extra virgin olive oil
$2.00/100ml
need 45 mlPams Pure Olive Oil 100ml 1 L$9.99closest match
New World$2.00/100ml$9.99·Woolworths NZ$6.39·Pak'nSave$1.80/100ml$8.99
Buy at Woolworths NZ$8.49
green onions
$2.69
need 4 itemsFresh Vegetable Standard 1 pack assumed, quantity unknown (size unknown)
limes
$5.80
need 2 itemsFresh Fruit limes 400g 1 pack assumed, quantity unknown (sold by weight)
Woolworths NZ$5.80·New World$8.99/kg$8.99·Pak'nSave$9.49/kg$9.49
Not priced
- fine bulgur wheat · 85 g
- fresh mint leaves · 5 g