This gorgeous pomegranate tabbouleh uses soaked raw buckwheat groats instead of bulgur wheat which makes it the perfect gluten-free alternative to a classic dish.
Do make more than you think you’ll need because it’s very moorish.
What is tabbouleh?
Tabbouleh (also spelled tabouleh, tabbouli and tabouli) is a fresh green parsley salad originating from the Middle East.
It’s typically made with parsley, mint, bulgur wheat, onion, and tomato then dressed with lemon juice and olive oil.
The thing to remember is that it’s a parsley salad, so it’s all about the parsley!
I can literally eat spoonfuls of this salad all year round.
You can also make tabouleh raw and gluten-free by replacing the bulgur wheat with sprouted quinoa or raw cauliflower rice.
What to serve with tabbouleh salad
This dish is perfect for lunches and dinners served on its own.
I love it served with hummus, falafel, olives, Israeli Salad or scooped into cos lettuce leafs.
Tabbouleh works well in packed lunches or in buffets, on picnics and in a mezze salad.
It’s best served slightly chilled.
Good for meal prep?
Yes this is great for meal prep!
You can easily treble the recipe or more and keep it in the fridge for up to 3 days.
Be sure to keep the dressing separately. Add it just before serving, so that your salad doesn’t go soggy.
Parsley - gives mild, slightly peppery flavour. It’s the main ingredient so use the freshest parsley you can get hold of.
I like to buy a big bunch of parsley because although this recipe is for one, if you LOVE it like I do, you’ll want to make a bigger batch to last you a few days.
Mint - a fresh slightly menthol, earthy flavour.
Buckwheat Groats- a slightly nutty flavour.
Tomatoes - many recipes avoid the use of the insides of tomatoes but I love their juiciness. You decide.
Pomegranate Seeds - pops of sweet and slightly sour deliciousness scattered throughout.
Lemon - adds that much loved fresh citrus tartness.
Extra Virgin Olive Oil - I don’t use olive oil often but I do like it in this dish.
If you prefer then omit the oil all together. You might swap it for a little blended celery or courgette instead. They both have a mild flavour and will work well in this dish.
Salt and pepper - to taste.
How to prepare raw buckwheat.
When shopping for buckwheat be sure to buy the raw kind, and not the roasted variety called “ kasha”.
Raw buckwheat groats are a pyramid shape. Their colour varies from pale and slightly green to light brown.
Rather than eat them “as is” from the packet. it’s best to “activate' them first. Activating them makes them easier to digest.
This means to soak them in water for a few hours (4-6 hours is good) to soften them. I soak mine in overnight.
Soaking groats makes the water a little gooey, so rinse them thoroughly in a sieve and then drain before using them.
You can use sprouted buckwheat if you prefer. I’d rather not wait that long so just soak the buckwheat instead.
Of course, if you want to cook them, follow the packet instructions then rinse and drain them before adding to your salad.
Other raw salads you may like:
Ruby buckwheat tabbouleh
- Chopping board.
- Salad spinner.
- Kitchen towel.
- Small bowl for the dressing.
- Bowl for the salad.
- 30 g or a large handful of fresh parsley.
- fresh mint - about 8 large leaves.
- 50 g (a heaped ¼ cup) pre-soaked buckwheat.
- ¼ of a sweet onion.
- 1 medium ripe tomato.
- 2 tablespoon pomegranate seeds.
- ½ a lemon.
- ¼ cup extra virgin olive oil.
- salt and pepper to taste.
- Start by preparing the dressing. Juice half a lemon. Using a whisk or a fork mix the lemon juice and olive oil together in a small bowl. Leave this to one side while preparing the remaining ingredients.
- Wash the parsley and mint in cold water. Spin them in your salad spinner then give them a good pat dry with a clean tea towel.
- Finely chop the herbs, finely dice the tomatoes and onion. Add them to a bowl with the soaked buckwheat groats and pomegranate seeds.
- Lastly pour over a little of the dressing and gently give it all a stir to mix the salad evenly. Taste test the salad and adjust with some seasoning and a little more dressing if needed.
Hey, did you like this recipe? If so it would mean the world to me if you would please Pin this to your Pinterest boards or even share it on social media so others can find it too.
I’m off for some tea.
Love raw food.
mum, dog owner, raw food enthusiast