Oat Tabbouleh
- 20 min prep
- 60 min
- Mix
- Serves 4
- 195 kcal
- 4.2 g protein
The Lebanese herb salad with toasted steel-cut oats standing in for bulgur. Lots of parsley and mint, crunchy cucumber and tomato, and a sharp lemon dressing.
Ingredients
- ½ cup (80 g) steel-cut oats
- 2 cups (480 ml) water, for boiling the oats (drained after)
- 1½ cups finely chopped flat-leaf parsley (60 g); coriander works too
- ½ cup finely chopped mint leaves (15 g)
- 2 medium tomatoes (200 g), finely diced
- 1 medium cucumber (150 g), deseeded and finely diced
- 3 spring onions (45 g), thinly sliced
- ¼ cup (60 ml) lemon juice, from 2 lemons
- 3 tbsp (40 ml) extra virgin olive oil
- 1 small clove garlic (3 g), grated
- ½ tsp roasted cumin powder, ¼ tsp black pepper, a pinch of sumac or chilli flakes
- Salt, to taste (about 1 tsp)
Method
- 1Toast the steel-cut oats in a dry pan on medium heat for 4 to 5 minutes, shaking often, until they smell nutty and a few start to pop.
- 2Bring the water to a boil in a saucepan with ¼ tsp of the salt. Add the toasted oats and simmer on medium heat, uncovered, for 12 to 15 minutes until chewy but tender with no hard centre. Drain well in a fine sieve and tip into a wide bowl.
- 3Meanwhile, whisk the lemon juice, olive oil, garlic, cumin, pepper and the remaining salt in a small bowl. It should taste loud; the oats will mellow it.
- 4Fluff the warm oats with a fork, pour over half the dressing and toss. Leave to cool for 10 minutes so they drink it in.
- 5Add the parsley, mint, tomato, cucumber and spring onions with the rest of the dressing. Toss gently with a fork rather than a spoon to keep it light.
- 6Taste and add lemon or salt as needed. Rest 10 minutes before serving, finished with a pinch of sumac or chilli flakes.
Notes from the Department
- Chop the herbs with a sharp knife, not a mixer. Bruised parsley goes dark and wet.
- Dress the oats while warm and well drained. They absorb flavour far better than when cold.
- For make-ahead, keep the dressed oats and the chopped vegetables separate and combine within an hour of eating.
Nutrition per serving
- Energy
- 195 kcal
- Protein
- 4.2 g
- Carbohydrate
- 20 g
- Fat
- 12 g
- Fibre
- 4 g
- Sugars
- 2.9 g
Why this works
Good tabbouleh is mostly herbs, with just enough grain to carry the lemon. Steel-cut oats are cut into small nuggets that look and chew remarkably like fine bulgur once toasted and soaked. Boiling them in plenty of water and draining, like pasta, washes off loose starch, so each piece stays separate instead of turning creamy. Toasting adds a light nuttiness that holds up to a lot of lemon.
Using rolled oats
No steel-cut oats? Toast ¾ cup (68 g) rolled oats for 4 minutes, then sprinkle over 3 tbsp hot water, cover for 2 minutes and fluff. The salad will be softer and less grainy, but still good. Avoid quick oats, which turn pasty.
Swaps
Parsley is classic, but Indian coriander gives a fresher, more familiar taste, and a mix of the two is lovely. Add pomegranate seeds for sweetness, or boiled chickpeas to make it a meal. Lime works in place of lemon. Since there is no wheat or hing in this recipe, it is gluten-free when you use certified gluten-free oats.
What to serve with it
Baked oats falafel and hummus make a full mezze plate. It also sits well next to grilled paneer, in a pita, or as a side to any dal and roti meal that needs something crisp and sour.
Storage
Dressed tabbouleh keeps a day in the fridge, though the tomatoes release water. Drain off any liquid and freshen with lemon and herbs. Undressed cooked oats keep 4 days.
Questions people ask
- Can I use oats instead of bulgur in tabbouleh?
- Yes. Steel-cut oats are the closest match in size and chew. Toast them, then boil in plenty of water for 12 to 15 minutes and drain, the way you would cook pasta.
- Is oat tabbouleh gluten-free?
- It can be. Oats are naturally free of gluten but often cross-contaminated, so use certified gluten-free oats if you need it strictly gluten-free.
- How long does oat tabbouleh keep?
- About a day once dressed. For longer, keep the dressed oats separate from the chopped vegetables and herbs and mix just before serving.
Inspired by Oats Everyday. Method, notes and photograph by the Ministry of Oats.
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