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Taste of The Middle East: Tabbulah Recipe


Taste of The Middle East: Tabbulah Recipe

Taste of The Middle East: Tabbulah Recipe

Tabbulah is an ancient salad born in the mountains of Lebanon and Syria, back in the middle-ages. Although back in these dark days Tabbulah was frowned upon for being a dish with no meat whatsoever. It remained popular throughout times, and is until now a popular dish among the Arabs. It is a salad of finely chopped vegetables and leafy greens, bulgur wheat, seasoned with lemon juice, salt and olive oil. Tabbulah is a staple in the Arab’s standard diet, and is rapidly gaining popularity around the globe.

As you can imagine, it’s very healthy, and because of the high protein content in the bulgur wheat, it is also very fulfilling. Bulgur is also a rich source for dietary fibers, making it ideal for digestive and heart health. Furthermore, bulgur is also rich in minerals such as iron, magnesium, and manganese, and it is low in fat as well. And that’s only one ingredient. Combined with all the vitamins and minerals present in tomatoes, lemons, parsley, mint, and lettuce, and you have a bowl with all the necessary nutrients that you need in one single dish. Vitamin A, C, D, E, K, as well as a variety of vitamin B, like B2, B3, B5, B6, B12. Aside from all the vitamins, Tabbulah salad is also rich in minerals, such as potassium, sodium, magnesium, manganese, iron, phosphorous, folate, copper, as well as a healthy dose of dietary fibers, plant based protein, monounsaturated fatty acids, omega-6 and omega-3 – and that’s to name but a few.

With this powerhouse of vitamins, minerals, and nutrients, it is no wonder that a diet that contains a daily bowl of Tabbulah is good for the heart, the nervous system, the digestive tract, the liver, the skin, as well as aid in many ailments such as reducing cholesterol, the risk of type II diabetes, IBS conditions, among many others.

It is easy to make, fast, healthy, delicious and very much satisfying, leaving one satiated and feeling light.



Difficulty level: easy

Preparation time: thirty-five – forty minutes.

Servings: four to five portions


  • Three medium sized tomatoes or two large ones.
  • One cup of bulgur wheat, cracked.
  • One third of a cup of lemon juice, freshly squeezed.
  • Half a cup of olive oil, extra virgin.
  • One parsley bunch, approximately two cups finely chopped.
  • One mint bunch, approximately one cup finely chopped.
  • Five to seven lettuce leaves, approximately one cup chopped.
  • One small onion bunch, approximately half a cup finely chopped.
  • Salt for taste.


  • In a bowl, wash and soak the bulgur in warm water, make sure there are at least two fingers of water above it.
  • In another bowl wash, then finely chop the tomatoes.
  • Chop the greens – parsley, mint, lettuce and green onions,  then add them to the tomatoes.
  • When the bulgur wheat has doubled in size, squeeze out the water and add the bulgur to the tomatoes and chopped greens.
  • Add the olive oil, salt, lemon juice and mix.

Serve and enjoy.




TAG: Tabbulah, Mediterranean salads, healthy dishes, bulgur wheat salad, parsley salad,

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Jina was born in a small town in Rio de Janeiro, Brazil, where she had a fulfilling childhood. Soon after she graduated from high school, she was diagnosed with a chronic disease that eventually caused her to go blind. Currently she lives in the middle east with her mother and three kids.

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