This salad is vegan, gluten-free, healthy, and a perfect appetizer, main course, or side dish. It is very easy to make and an ideal recipe for you if you like to try new salads.
If you are into middle eastern cuisine, you will have definitely heard of tabouli. It is a beautiful, colorful, and visually appealing salad. A tabouli is a must-have salad on every middle eastern restaurant menu. And the best thing is, it is the simplest and easiest salad you can ever make! The best thing about this salad is that it is texturally rich. You will get fluffy millet, plum, and juicy tomatoes, crunch from onions and green onions, and freshness from mint leaves and celery. The dressing is also very simple and is made from just two ingredients, i.e., olive oil and lemon juice.
The beauty of this salad is its simplicity of ingredients and flavors. Try this amazing millet recipe today; I am sure you will be amazed by the blend of textures and natural flavors.
What is tabouli?
Tabouli or tabouleh is a delicious and tasteful middle eastern salad that is quite famous all around the world. It is particularly a prominent salad dish of Lebanese cuisine. Tabouli comes from the Arabic word tabil, which means “seasoning” or “dip.”
Tabouli is traditionally made from an edible herb called qaḍb, which was grown in the mountains of Lebanon and Syria. Furthermore, it also uses bulgar wheat. However, today, several ingredients have been introduced in this salad. Tabouli is usually served as an appetizer. However, it was an essential part of the middle eastern people’s diet in the Middle Ages.
Today you can find tabouli at every middle eastern restaurant. The main ingredients include chopped tomato, parsley, mint onion, and bulgur. The salad is dressed with olive oil and lemon juice.
What is millet?
Most people consider millet to be a cereal grain that comes from a “grass family.” however, technically speaking, millet is not a grain. In fact, it is a seed. Millet is very similar to corn. It has a nutty and subtle flavor. Moreover, you can cook a millet just like a grain, i.e., boil it in water until it gets fluffy and tender.
Millet is a staple in several parts of the world. This cereal is indigenous to several Asian and African countries. It is one of the ancient grains that have been used for human and livestock consumption. Furthermore, it is also used as a bird feeder. The most prominent thing about millet is that it can quickly grow in harsh conditions. The crop doesn’t need very fertile land. Furthermore, it is pest and drought-resistant as well. For this reason, millet is a staple in the lands where it is grown.
Health benefits of millet?
Millet is known for its many benefits. Due to its high nutrient profile, this cereal has been quite prominent since ancient times. Here are a few health benefits of millet:
- First of all, millet is gluten-free. Therefore, it is perfect for those who have gluten allergies.
- It is naturally rich in calcium. Thus, it promotes bone health and also supports proper nerve function.
- It is rich in antioxidants that protect the body from free radicals and also from several serious diseases.
- It also contains anti0inflamatory properties. Thus, it helps in rapid healing and protects the skin as well.
- It also contains fiber. Fiber helps in regulating the digestive system of your body. It promotes regular bowel movements and relieves constipation. Furthermore, fiber also helps in lowering the level of sugar in the blood. As a result, it is also beneficial for people with diabetes.
- Millet also contains high content of iron, folate, magnesium, and phosphorus.
- Millet: Millet is a refined cereal grain that has several benefits. It is fluffy, chewy, and hearty. You can easily find millet from any grocery store. It comes in dry form. You can cook it by boiling it in water.
- Water: You will need water to cook millet. To bring in more flavors, add vegetable broth instead of water.
- English cucumber: English cucumber is easy t find. It is lavish green in color, has a thin skin and a sweet flavor. You can use regular cucumber instead of it as well. However, the natural sweetness will be compensated.
- Roma tomatoes: Roma tomatoes are firm tomatoes that are plump and have few seeds. These tomatoes are juicy and perfect for canning. However, you can also use these in this tasteful salad. Deseed the tomatoes and chop them. You can also use regular tomatoes or cherry tomatoes for this recipe.
- Green onions: Green onions bring in a savory flavor to the tabouli. Moreover, the green part is perfect for adding crunch to the dish.
- Garlic clove: Add minced garlic clove for savory and depth of flavor.
- Cilantro: Chopped cilantro brings in freshness to the tabouli. You can also use parsley instead of cilantro.
- Mint leaves: Fresh mint leaves act as a breath of fresh air and make the salad highly refreshing.
- Olive oil: Olive oil is jam-packed with healthy fats. It is a crucial component of any salad dish, and the same goes for tabouli.
- Lemon juice: Lemon juice brings in sourness and acidity to the salad.
- Salt: A little salt is enough to balance the flavors.
Is it essential to soak millet before cooking?
Soaking millet before cooking is a personal choice. For those who are in a hurry or don’t have a lot of time to cook, soaking is not a convenient option. However, you can soak it for about 6 to 8 hours before cooking if you are time. Soaking millet has its benefits. Here are a few to name:
- Soaking millet makes it easy to digest. This way, your stomach can absorb healthy nutrients more efficiently.
- Furthermore, the more you soak it, the easier it is to cook them. It will take less time to cook.
How to make millet tabouli?
Making millet tabouli is very easy. The maximum time goes into cooking millet. Other than that that you just have to chop the ingredients, mix them, and that’s it. Here is the step by step instructions on how to make millet tabouli:
Step 1: First, you have to wash the millet and drain it. Once done, place it in a saucepan, pour water on top, and place it on medium heat.
Step 2: Bring the water to a boil. Once it starts to boil, lower the heat, place the lid and let it simmer for about 30 minutes.
Step 3: Once the millet is tender and fluffy, drain it, and leave it aside.
Step 4: Meanwhile, in a large bowl, add chopped onions, Roma tomatoes, minced garlic, chopped green onions, cilantro, mint leaves, olive oil, lemon juice, and salt. Mix the ingredients well.
Step 5: In another bowl, add cooled millet and toss well.
Step 6: Serve immediately.
How to store millet tabouli?
The best thing about this middle eastern salad is that you can easily store it. Place it in an airtight container and place it in the refrigerator. You can keep it in the refrigerator for about four days. Moreover, you can also make it in advance. It is a perfect salad for lunch.
If you are planning to freeze the leftover salad, I prefer you don’t! That’s because freezing it will ruin the texture. As you thaw it, the ingredients will become soggy.
More Amazing Vegan Salad Recipes
- Vegan Jerk Potato Salad
- Heirloom Tomato Salad
- Vegan Taco Salad
- Sante Fe Salad
- Vegan Italian Pasta Salad
Get discounted copies of my cookbook here.
Also please leave a star rating ;-)
Need some encouragement on your Healthier Steps journey?
Join our Facebook groups, sharing lots of delicious vegan and gluten-free recipes, health tips, etc., from our members. Please join us and invite your friends to Gluten-Free and Vegan For Beginners and Vegan Recipes With Love.
- Energy: 283 kcal / 1183 kJ
- Fat: 9.5 g
- Protein: 7.5 g
- Carbs: 43.6 g
- Preparation: 10 min
- Cooking: 30 min
- Ready in: 40 min
- For: 4 Servings
- Pour the millet into a strainer. Pour water over the millet and wash it. Once it is drained, place it in a saucepan.
- Pour water on top and place the saucepan on the stove over medium heat.
- Bring it to a boil. Cover the saucepan and reduce heat to let it simmer for about 30 minutes, or the millet grains are cooked.
- In a large bowl, add millet. Drizzle olive oil and lemon juice on top and mix.
- Next, add chopped Roma tomatoes, cucumber, green onion, mint, parsley, minced garlic, and salt.
- Toss using wooden spoons.