Kale tabbouleh salad is a vibrant twist on the classic dish that combines healthy ingredients into a refreshing meal. Using kale as the main ingredient boosts the nutritional value and adds a unique texture that’s delightful to enjoy. This salad features a mix of finely chopped kale, bulgur wheat, vine-ripened tomatoes, green onions, fresh parsley, and mint, all dressed with olive oil and lemon juice for perfect flavors.
I love how simple this salad is to prepare, making it ideal for a quick lunch or a side dish at dinner. With ingredients like olive oil, lemon juice, and a touch of salt and pepper, it’s easy to whip up something that tastes great and feels good to eat. As I toss everything together, the colors and aromas blend beautifully, making it a feast for the senses.
If you’re looking to add a burst of flavor and health benefits to your meals, this salad is a must-try. This dish not only showcases the rich benefits of kale but also invites you to explore a new take on a beloved recipe.
History of Tabbouleh
Tabbouleh is a vibrant salad that has roots in the Levant region. It traditionally features parsley, bulgur, tomatoes, and a zesty dressing. Over the years, variations have evolved, including the introduction of kale into this healthy mix.
What is Kale Tabbouleh Salad?
This is a refreshing twist on the classic dish. Instead of parsley, it uses finely chopped kale, bringing a hearty texture and a nutritional boost.
The salad often includes bulgur, diced tomatoes, cucumbers, and a dressing made from olive oil, lemon juice, salt, and pepper. I love how the kale retains its crunch while absorbing the flavors from the dressing.
This version retains the traditional elements but is packed with additional vitamins and minerals, making it a staple for those seeking a healthy, delicious meal. Incorporating kale into tabbouleh not only changes the taste but also adds a modern flair to this historical dish.
Ingredients
- 1/2 cup of extra virgin olive oil
- 1/4 cup of lemon juice
- 1/4 cup of fine bulgur wheat
- 1 finely chopped bunch of kale (about 3 cups)
- 1-2 vine-ripened tomatoes, diced
- 2 chopped green onions (both green and white parts)
- 2 tbsp of fresh parsley, chopped
- 2 tbsp of fresh mint, chopped
- 1/4 tsp of salt
- 1/8 tsp of black pepper
How to Make Kale Tabbouleh Salad?
- Whisk olive oil and lemon juice in a small bowl until they blend well into a bright dressing.
- Add bulgur to the dressing and let it soak for about 15 minutes, which softens and plumps it.
- Combine chopped kale, parsley, tomatoes, green onions, and mint in a larger bowl.
- Sprinkle salt and pepper over the vegetables to enhance their flavor.
- Pour the softened bulgur and dressing mixture over the fresh vegetables.
- Gently toss everything together to combine it thoroughly.
- Enjoy this refreshing and delicious salad at room temperature or chill it.
Nutritional Information
| Nutrient | Amount |
|---|---|
| Calories | 289 |
| Protein | 2g |
| Carbohydrates | 11g |
| Dietary Fiber | 2g |
| Total Fat | 27g |
| Saturated Fat | 4g |
| Sugar | 1g |
Serving Suggestions
Pairing with Main Dishes
I love pairing this salad with grilled chicken, fish, or lamb. The refreshing taste of the salad complements the rich flavors of these proteins. Consider serving it alongside quinoa-stuffed peppers or falafel for a satisfying vegetarian meal.
For an extra burst of flavor, I sometimes add a squeeze of lemon to the salad before serving. The acidity brightens the dish and balances heartier meals. This salad also works well as a side for Mediterranean-inspired wraps or pita pockets, making it a perfect addition to any lunch spread.
Presentation and Garnishing Ideas
When it comes to presentation, I prefer to use a large, shallow bowl to showcase the vibrant colors of the kale and other ingredients. Adding a sprinkle of feta cheese or pomegranate seeds on top can enhance both the visual appeal and flavor.
I often use fresh herbs like mint or parsley as a garnish for added freshness. Placing lemon wedges on the side invites guests to customize their flavor. For an attractive touch, consider serving the salad in individual cups or small bowls, allowing each guest to enjoy their portion.
Storing Kale Tabbouleh Salad
Use Airtight Containers
-
Store kale tabbouleh in an airtight container to prevent moisture loss and keep out odors.
-
Glass or BPA-free plastic containers are ideal for maintaining freshness and flavor.
Chill Before Storing
-
Ensure the salad is thoroughly chilled before placing it in the refrigerator.
-
This helps maintain the crisp texture of the kale and other vegetables.
Separate the Dressing (If Possible)
-
If the salad contains dressing, consider storing it separately.
-
This prevents the kale and other ingredients from becoming soggy.
-
If the dressing is already mixed in, aim to consume it within 1-2 days.
Storage Duration
-
Undressed Kale Tabbouleh: Lasts up to 3-4 days when properly stored.
-
Dressed Kale Tabbouleh: Best consumed within 1-2 days to prevent wilting and sogginess.
Avoid Freezing
-
Freezing is not recommended as it can make the kale and other fresh ingredients mushy.
-
The salad will lose its vibrant texture and fresh flavor.
Revive Before Serving
-
Before serving leftovers, give the salad a gentle toss to redistribute the dressing.
-
Add a squeeze of fresh lemon juice and a drizzle of olive oil to restore its zest and moisture.
Common Mistakes to Avoid
- Using Tough Kale: Choosing the wrong type of kale can lead to a chewy salad. I prefer Lacinato or curly kale for their texture and flavor. Always remove the thick stems.
- Not Massaging the Kale: I find that massaging the kale with a bit of olive oil makes a big difference. It softens the leaves and enhances the flavor. Take a few minutes to do this step.
- Skipping Fresh Herbs: Fresh parsley is essential in tabbouleh. I always add plenty for that authentic taste. Dried herbs just don’t compare in freshness.
- Overdressing: It’s easy to overdo the dressing. I usually start with a small amount of oil and lemon juice. I can always add more if needed.
- Forgetting to Chop Ingredients Finely: For the best texture, I chop tomatoes, cucumbers, and herbs finely. Large chunks can make the salad clunky.
- Making it Too Early: If I make it too far in advance, the salad can lose its crunch. I try to serve it fresh or keep components separate until serving.
Conclusion
Kale tabbouleh salad stands out as a nutritious and vibrant dish. I love how it combines the earthy flavors of kale with the freshness of herbs and vegetables.
Using kale instead of traditional parsley adds a unique twist. It provides extra nutrients while maintaining that refreshing crunch I enjoy.
The dressing, typically made from lemon juice and olive oil, brightens the salad. I recommend adding a pinch of salt to enhance all the flavors.
Sharing this dish at gatherings has always been a hit with friends and family. Its colorful presentation makes it inviting and fun to eat.
Exploring this recipe is a delightful way to incorporate more greens into my diet. I find it a perfect side for grilled meats or a light main dish on its own.
By the way, another great pairing for this salad is a falafel burger!
Sounds interesting? Get the recipe now (by clicking the image below):
