Tabbouleh, Lebanese Tabbouleh
by Tarla Dalal
tabbouleh recipe | Lebanese tabbouleh | Indian style tabbouleh | healthy tabouli | with 31 amazing images.
tabbouleh recipe | Lebanese tabbouleh | Indian style tabbouleh | healthy tabouli is a nourishing bowl for all those who aspire to eat healthy. Learn how to make Lebanese tabbouleh.
To make tabbouleh, combine all the ingredients together. Chill in the fridge. Whisk the tabbouleh dressing and add to tabbouleh just before serving. Mix healthy tabouli well. Serve Indian style tabbouleh chilled.
Tabbouleh is a popular Middle Eastern vegetarian recipe, made by tossing together cooked broken wheat and veggies like tomatoes and onions with herbs and lemon juice. A seasoning of freshly ground black pepper enhances the flavours of all the other ingredients making this salad super tasty.
Broken wheat being high in fibre and low in glycemic index is known to be a wise choice for weight watchers, diabetics and heart patients. This Indian style tabbouleh is further enriched with veggies which lend a horde of antioxidants like vitamin A, vitamin C, lycopene, quercetin etc. These antioxidants are a ladder to good health as they help reduce stress in the body.
The dressing of this healthy tabouli is also filled with nourishment. Though the oil used is 2 tbsp, the use of olive oil adds mono unsaturated fatty acids (MUFA) which helps reduce inflammation in the body and protect the heart. Lemon juice, another ingredient of the dressing, is full of vitamin C – a nutrient which boosts our immunity and builds our resistance to various diseases.
Tips for tabbouleh. 1. Keep a close eye while cooking bulgur wheat. It has to be perfectly cooked, but not mushy as we have to make a salad. 2. Parsley can be substituted with finely chopped coriander. 3. This salad can be carried to work. But pack the salad and the dressing in separate containers and combine and toss them just before serving. 4. While pita is most commonly served with tabbouleh, we recommend a healthy soup like minty vegetable oats soup to make a satiating and wholesome meal.
Enjoy tabbouleh recipe | Lebanese tabbouleh | Indian style tabbouleh | healthy tabouli | with step by step photos.
Tabbouleh, Lebanese Tabbouleh recipe - How to make Tabbouleh, Lebanese Tabbouleh
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
For Tabbouleh
3/4 cup chopped cucumber
1/2 cup finely chopped tomatoes
1 1/2 cups finely chopped parsley
1/3 cup finely chopped mint leaves (phudina)
1/3 cup finely chopped spring onion greens
1/3 cup broken wheat (dalia)
To Be Mixed Together For The Tabbouleh Dressing
2 to 3 tbsp olive oil
3 tbsp lemon juice
1/2 tsp crushed garlic (lehsun)
1 tsp sea salt (khada namak)
For tabbouleh
- For tabbouleh
- To make {span class="bold1"}tabbouleh{/span}, cook 1/3 cup broken wheat (dalia) in boiling water for 7 to 10 minutes. Drain and keep aside.
- Combine all the ingredients together in a deep bowl. Mix well.
- Keep the tabbouleh in refrigerator to chill.
- Whisk the tabbouleh dressing and add to tabbouleh just before serving.
- Mix {span class="bold1"}healthy tabouli{/span} well.
- Serve {span class="bold1"}indian style tabbouleh{/span} chilled.
Note:
- Note:
- 1/3 cup broken wheat gives 1 cup cooked dalia.
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what is tabbouleh made off?
- what is tabbouleh made off? Lebanese tabbouleh is made from 3/4 cup chopped cucumber, 1/2 cup finely chopped tomatoes, 1 1/2 cups finely chopped parsley, 1/3 cup finely chopped mint leaves (phudina), 1/3 cup finely chopped spring onion greens, 1/3 cup broken wheat (dalia) and a olive oil based dressing.
How to cook broken wheat?
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This is what bulgar wheat (dalia) looks like. Broken wheat or cracked wheat is made by milling whole raw wheat grains coarsely. Wheat is cleaned and husked and then processed to the required size. It is highly nutritious as it does not undergo refining. Such cracked wheat has a large number of uses, especially as a dietary supplement. When broken wheat is cooked, it has a hearty, warm aroma and a delightful, grainy taste. It is slightly nutty and chewy.
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Heat a pan with boiling water.
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Add the bulgur wheat and cook for 7 to 10 minutes. NOTE : 1/3 cup bulgar wheat gives 1 cup or 1/2 cup bulgar wheat gives 1 1/2 cups broken wheat.
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Check at 7 minutes if the dalia is cooked.
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Once cooked, strain the dalia.
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Keep aside.
Is broken wheat healthy?
- Fibre in Dalia, Broken Wheat Aids in Managing Diabetes 1.3 g of fibre is what ½ a cup of raw broken wheat provides. It’s high is fiber count when compared to wheat, as the former retains some of the bran in processing. This high fiber can prevent those unwanted spikes in blood sugar levels which is said to be unsafe for people diagnosed with diabetes. Try the famous South Indian Style Adai made using this grain, which is perfectly suitable for diabetics. It is devoid of rice.
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Iron in Dalia, Broken Wheat Overcomes Fatigue and Anaemia : With ½ cup of dalia, broken wheat fulfilling nearly about 1/5th of your daily requirement of iron (3.7 mg), broken wheat works towards maintaining the haemoglobin count. A good level of iron store in the body will always ensure to keep anemia at bay as well as overcome and / or avoid symptoms like weakness and fatigue, since it functions in smooth supply of oxygen and nutrients to all parts of the body. See 8 super benefits of dalia, broken wheat.
Note on parsley
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This is what parsley looks like.
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Remove the stems.
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We have chopped it finely.
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Put the parsley it in a bowl of cold water for 5 minutes. This makes the parsely fresh and crisp for usage.
- Drain and use.
Tips on tabbouleh
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Keep a close eye while cooking bulgur wheat. It has to be perfectly cooked, but not mushy as we have to make a salad.
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Parsley can be substituted with finely chopped coriander.
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This salad can be carried to work. But pack the salad and the dressing in separate containers and combine and toss them just before serving.
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While pita is most commonly served with tabbouleh, we recommend a healthy soup like minty vegetable oats soup to make a satiating and wholesome meal.
dressing for tabbouleh
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To make dressing for tabbouleh | Lebanese tabbouleh | Indian style tabbouleh | healthy tabouli |, put 2 to 3 tablespoons of extra virgin olive oil. If you don't have that then use olive oil.
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Add 3 tbls lemon juice. You can adjust this amount using your own preference.
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Add 1/2 tsp crushed garlic.
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Add 1 tsp sea salt.
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Whisk the dressing thoroughly with a hand whisk. Keep aside.
making tabouleh
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To make tabbouleh | Lebanese tabbouleh | Indian style tabbouleh | healthy tabouli |, in a deep glass bowl put 3/4 cup chopped cucumber.
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Add 1 cup chopped tomatoes.
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Add 1 1/2 cup finely chopped parsley.
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Add 1/3 cup finely chopped pudina.
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Add 1/3 cup finely chopped green spring onions.
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Add 1 cup cooked broken wheat (dalia). See above step by step on how to cook broken wheat?
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Mix well.
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Put in the fridge to chill.
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Add the tabbouleh dressing just before you want to serve.
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Mix tabbouleh | Lebanese tabbouleh | Indian style tabbouleh | healthy tabouli | well.
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Serve tabbouleh | Lebanese tabbouleh | Indian style tabbouleh | healthy tabouli | cold.
health benefits of tabbouleh
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Healthy Tabouli – rich in fibre and antioxidants.
- The use of broken wheat along with veggies adds 2.3 g of fibre per serving.
- This fibre helps to maintain gut health.
- It also manages blood sugar levels and blood cholesterol levels.
- Antioxidants like vitamin A (from mint and parsley), vitamin C (from lemon juice), lycopene (tomato) and quercetin (onion) benefit by boosting immunity and reducing inflammation and stress.
- Further the use of crushed garlic is known to benefit people with heart disease and high blood pressure.
- Broken wheat is a good source of B vitamins too. These help in energy metabolism in the body.
| Energy | 136 cal |
| Protein | 2 g |
| Carbohydrates | 14.5 g |
| Fiber | 2.3 g |
| Fat | 8 g |
| Cholesterol | 0 mg |
| Vitamin A | 228 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.1 mg |
| Vitamin B3 | 0.8 mg |
| Vitamin C | 28.2 mg |
| Folic Acid | 34.1 mcg |
| Calcium | 53.9 mg |
| Iron | 2.1 mg |
| Magnesium | 35.2 mg |
| Phosphorus | 70.4 mg |
| Sodium | 10.3 mg |
| Potassium | 203.5 mg |
| Zinc | 0.2 mg |
hi. what is the calories count please
Hi, May I know the calories count please
This is a classic Lebanese Salad which is healthy and very east to prepare. All ingredients are normally in my kitchen. Nothing like the taste of fresh parsley tossed with olive oil and lemon juice with a bit of tomatoes. I eat this regularly!!