Equipment
Ingredients
Base
- 100 g fine bulgur wheat, dry
- 150 ml water, boiling
Produce & Herbs
- 200 g tomatoes, finely diced, seeds removed
- 150 g cucumber, finely diced
- 50 g fresh flat-leaf parsley, finely chopped, washed and thoroughly dried
- 30 g fresh cilantro, finely chopped, washed and thoroughly dried
- 20 g fresh mint, finely chopped, washed and thoroughly dried
- 40 g green onions, thinly sliced
Protein
- 200 g canned tuna in olive oil, drained and flaked
Zesty Lemon Dressing
- 60 ml lemon juice, freshly squeezed
- 45 ml extra virgin olive oil
- 1 garlic, minced
- 3 g kosher salt
- 2 g black pepper, freshly ground
Nutrition (per serving)
Method
Place the fine bulgur wheat in a heatproof bowl. Pour 100°C/212°F boiling water over the bulgur. Cover the bowl tightly with a plate or plastic wrap and let steep until the water is fully absorbed and grains are tender.
While the bulgur hydrates, finely dice the seeded tomatoes and cucumber. Finely chop the dry parsley, cilantro, mint, and green onions. Transfer all vegetables and herbs into a large mixing bowl.
In a small bowl, combine the freshly squeezed lemon juice, extra virgin olive oil, minced garlic, kosher salt, and black pepper. Whisk vigorously until the dressing is cohesive and slightly emulsified.
Drain the canned tuna to remove excess oil or water, then gently flake it into bite-sized pieces using a fork. Add the flaked tuna to the large mixing bowl containing the vegetables and herbs.
Once the bulgur has finished steeping, fluff it with a fork to separate the grains. Add the hydrated bulgur to the large mixing bowl.
Pour the zesty lemon dressing over the salad ingredients. Toss gently but thoroughly until everything is evenly coated.
Cover the bowl and let the salad rest in the refrigerator to allow the bulgur to absorb the dressing and the flavors to meld before serving.
Chef's Notes
- Fine bulgur (often labeled as #1 grade) requires no cooking, only steeping in hot water. If you can only find coarse bulgur, you must simmer it on the stove like rice until tender.
- Tabbouleh is traditionally an herb salad with a little bit of bulgur for texture, rather than a grain salad with a few herbs. Do not skimp on the fresh greens; they are the star of the dish.
- Using high-quality canned tuna packed in olive oil provides a significantly richer flavor and superior texture compared to water-packed varieties. It enhances the mouthfeel of the entire salad.
- A very sharp knife is essential for cutting herbs. A dull blade will crush the delicate leaves, causing them to turn black and release bitter juices.
Storage
Refrigerator: 2 days — Store in an airtight container. The herbs will wilt over time, so it is best consumed within 48 hours.
