Israeli Pomegranate Tabbouleh is a vibrant, savory-sweet salad packed with vitamins, minerals, and fiber, and contrasting textures, bright colors, and layered flavors.
When to Serve Israeli Pomegranate Tabbouleh Salad
Tabbouleh is often part of a larger spread of vibrant Israeli mezze, known as “starter salads.” These small dishes are served in culinary settings all across Israel. Take fresh cabbage-bell pepper salad, mild matbucha, spicy matbucha, and fresh herb salad.
Ingredients of Israeli Tabbouleh Salad
Burghul (parboiled and dried cracked wheat groats) is combined with juicy pomegranate seeds, fresh parsley, mint, and dried cranberries, then infused with pomegranate molasses, natural date syrup, and lemon juice.
This Tabbouleh salad recipe focuses on coarsely ground burghul grains.
How to Make Tabbouleh
The process is super easy: simply pre-soak coarsely ground burghul groats in boiling water, then mix them with pomegranate seeds, fresh herbs, and season to taste.
Classic Tabbouleh
Tabbouleh has a wide variety of herb, vegetable, and fruit choices. Here’s just the tip of the iceberg:
Classic tabbouleh (without pomegranates) calls for finely cracked bulgur groats mixed with parsley, cilantro, a bit of mint, chopped tomatoes, and sometimes cucumber. Some versions call for more burghul and fewer herbs, while others go with an abundance of herbs with only a tablespoon (for example) of finely cracked bulgur.
Storage
To store bulgur salad (such as tabbouleh or similar), follow these guidelines:
Refrigerator Storage
- Container: Use an airtight container to preserve freshness and prevent it from absorbing fridge odors.
- Shelf Life: It typically lasts for 3–5 days in the refrigerator.
- Mixing: If you’re making it ahead, you can store chopped vegetables, bulgur, and dressing separately, then mix before serving to keep it crisp.
Freezing (Not Ideal)
- Freezing is not recommended for bulgur salad, especially if it contains fresh herbs.
- If you must freeze it, do so without the fresh veggies or herbs, and add those after thawing.
Serving Tip
- Let refrigerated bulgur salad sit at room temperature for 10–15 minutes before serving to enhance flavors.
Another Israeli Salad
Health Benefits of Burghul
As a whole grain, it is less processed than other grains, and so, is higher in fiber and nutrients.
Burghul is low in fat and leaves a feeling of being full and helps control blood sugar levels and increases metabolism.
This could imply that this fibrous grain could help with hunger control, and hence weight control. [1]
Source 1: South Denver Cardiology
Enjoy!
Refer to the comments section below for questions of comments.
Israeli Pomegranate Cranberry Tabbouleh
Israeli Pomegranate Cranberry Tabbouleh Israeli salad with bulgur, pomegranate seeds, pomegranate molasses, lemon juice, fresh parsley, cilantro, and natural date syrup.
Ingredients
Softening bulgur groats
- 1/2 cup dry, thick-cut bulgur groats 70g (2½ ounces)
- 1½ cups boiling hot water
Rest of ingredients and Seasoning
- Seeds of one large pomegranate (or more)
- 1/2 cup sugar-free dried cranberries
- 1 cup chopped parsley leaves with thin stems
- 1 chopped scallion (green onion)
- 1/4 cup chopped mint leaves or to taste
- 1/2 tablespoon natural date syrup or to taste
- 3 tablespoons pomegranate molasses
- 2 teaspoons lemon juice
- 1/4 cup extra virgin olive oil (mild fragrance)
- 2/3 teaspoon Kosher salt
Instructions
Soak burghul 20-30 minutes in a large bowl and covered with boiling water. Cover the bowl with a large plate or pot lid and then a towel on top to retain heat.
Drain the burghul using a colander and return to the bowl, add the remaining ingredients, and mix well. Transfer to a serving dish, or storage container.
Notes
Oil Substitutes: Sunflower, Safflower, or Grape seed oil.
Dried cranberries:
- You can add up to 1 cup.
- Sugar-free dried cranberries are often sweetened in apple juice concentrate, which is fine.
How to Remove Pomegranate Seeds:
- Slice the pomegranate in half horizontally.
- Hold one half over a large bowl, cut side facing down.
- Firmly tap the back of the pomegranate with a large wooden spoon or ladle. The seeds (arils) will fall into the bowl.
- Repeat with the other half.
- Discard the peel and any white membrane that falls into the bowl.
Nutrition Information
Yield
3Serving Size
1Amount Per Serving Calories 64Total Fat 5gSaturated Fat 0gTrans Fat 0gUnsaturated Fat 5gCholesterol 0mgSodium 255mgCarbohydrates 4gFiber 1gSugar 2gProtein 1g
Nutrition values are estimated.