Description
To truly appreciate this recipe, we must first look to its roots. Tabbouleh (or tabouli) is one of the most iconic dishes of Levantine cuisine, with a history stretching back centuries in what is now Syria and Lebanon. Traditionally, it was a peasant dish, celebrated for its simple elegance and use of fresh, local ingredients. The word “tabbouleh” itself comes from the Arabic word “tābil,” which means “seasoning” or “spice.” It was never meant to be a bulky, grain-heavy dish; instead, it was a delicate and vibrant mix where the finely chopped parsley was the star, with just a hint of bulgur to add texture and substance.
Ingredients
- 1 cup bulgur wheat
- 1¼ cups vegetable stock or water
- 1 can navy beans (400g), drained and rinsed
- 1 cup cherry tomatoes, diced
- 2 spring onions, thinly sliced
- ½ avocado, diced (optional)
- ¼ cup dried apricots, chopped (optional for sweetness)
- ¼ cup roasted cashews, chopped (optional for crunch)
Herbs:
- ½ cup fresh parsley, finely chopped
- ¼ cup fresh mint leaves, chopped
Dressing:
- 3 tbsp extra virgin olive oil
- 2 tbsp fresh lemon juice
- 1 tsp agave nectar or honey
- ¼ tsp chili flakes (optional)
- Salt and black pepper to taste
Instructions
- Cook bulgur: Bring stock to a boil, stir in bulgur, cover, and remove from heat. Let sit for 15–20 minutes until liquid is absorbed. Fluff with a fork.
- Make dressing: Whisk olive oil, lemon juice, agave, chili flakes, salt, and pepper until emulsified.
- Combine salad: In a large bowl, mix bulgur, navy beans, tomatoes, spring onions, avocado, apricots, cashews, parsley, and mint.
- Dress & chill: Pour dressing over salad, toss gently, and refrigerate for 30 minutes to let flavors meld.
- Serve: Garnish with extra herbs or lemon zest. Serve chilled or at room temperature.
Notes
This hearty twist on traditional tabbouleh combines the freshness of herbs with the protein boost of navy beans, making it a wholesome and satisfying salad. Enjoy it as a light main, a nutritious side, or as part of a mezze spread.
- Prep Time: 20 minutes
- Cook Time: 15 minutes (for bulgur & beans if not pre-cooked)
- Category: Salad
- Method: Boiling
- Cuisine: Middle Eastern
Nutrition
- Serving Size: 1 cup
- Calories: 210
- Sugar: 3g
- Sodium: 190mg
- Fat: 5g
- Saturated Fat: 1g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 36g
- Fiber: 8g
- Protein: 8g
- Cholesterol: None
Keywords: bulgur wheat and navy bean tabbouleh, modern tabbouleh recipe, hearty tabbouleh salad