In season当季Middle Eastern中东
Tabbouleh (Lebanese Parsley Salad)塔布勒欧芹麦粒沙拉
A parsley-led Lebanese salad with a little fine bulgur, not a couscous bowl. Bulgur softens in dressing while you chop.欧芹为主、少量细熟麦的黎巴嫩沙拉，不是couscous饭碗；切菜时麦在汁中泡软。
BEGINNER FIELD GUIDE新手做饭说明书
Before you turn on the heat先备齐，再开火
Wash hands & produce洗手、洗菜洗手、洗菜Lava manos y verduras손·채소 씻기
Keep raw meat apart生熟分开生熟分開Lo crudo, aparte날것은 따로
Measure first先量好先量好Mide antes먼저 계량
- Use precooked-dried #1 fine bulgur labeled suitable for no-cook salads. Remove tough herb stems, wash and dry thoroughly. Do actual fine chopping during the soaking step.用免煮沙拉型1号熟干细麦，香草去硬梗洗净充分擦干；细切工作留在泡麦时做。
Written for 2 servings · cooking more? Use batches按 2 人份写 · 加量请分批按 2 人份寫 · 加量請分批Para 2 porciones · si haces más, por tandas2인분 기준 · 늘리면 나눠 조리
Full safety & prep notes完整安全与备料说明完整安全與備料說明Notas completas de seguridad안전·준비 전체 안내
These instructions use the base recipe: 2 servings. Scaling ingredients does not scale pan size or cooking time. Use batches and verify the stated checkpoints.以下按原方2人份写。改变份量不会自动改变锅大小或烹饪时间；增加份量请分批，并核对每步判断点。
- Wash hands and produce; dry well. Keep raw beef and its utensils away from ready-to-eat food. Refrigerate meat and dairy until needed.洗手并洗净擦干蔬果；生牛肉及工具与即食食物分开，肉奶用前冷藏。
- Measure the displayed list for your selected servings. Timings include base-recipe prep; extra pan batches take longer. Separately mentioned drinking or boiling water is additional.按所选人数的清单量好食材。标注时间包含基础份量的备菜，分批制作会更久；步骤中另提的饮用水和煮面水需要另备。
Ingredients食材
- Fine #1 bulgur, precooked and dried; no-cook salad type, not raw cracked wheat1号细熟干布格麦（免煮沙拉型，非生碎麦）2 tbsp大勺
- Fresh parsley, measured finely chopped鲜欧芹（切细后量）1 cup杯
- Ripe tomato熟番茄1
- Scallion葱1
- Fresh mint leaves鲜薄荷叶2 tbsp大勺
- Extra-virgin olive oil特级初榨橄榄油1 tbsp大勺
- Fresh lemon juice鲜柠檬汁2 tbsp大勺
- Fine salt细盐0.125 tsp小勺
- Ground black pepper黑胡椒粉0.125 tsp小勺
Method做法
Whisk the lemon juice, oil, salt, and pepper in a bowl, then stir in the measured fine bulgur. Start the chopping in the next step while it soaks.
碗里把柠檬汁、油、盐和胡椒搅匀，拌入量好的细麦。泡着的时候可以先做下一步的切菜。
The grains are tender and separate, with no hard dry center.麦粒软而分明，没有干硬芯。
Common mistake & quick fix容易错在哪，怎么补救
Keep perishable ingredients refrigerated until needed; use clean utensils and serve promptly.易腐食材用前冷藏，使用干净器具，做好尽快吃。
While the bulgur soaks, finely hand-chop the parsley and mint — measure the parsley after chopping. Dice the tomato small and drain off the extra juice, and thinly slice the scallion. Don't puree the herbs.
泡麦的时候，把欧芹和薄荷手工切细，欧芹切完再量。番茄切小丁，沥掉多余汁水，葱切细。别把香草打成泥。
Lightly coated, crisp and not sitting in a watery puddle.食材薄薄裹汁，口感脆爽，没有大量积水。
Common mistake & quick fix容易错在哪，怎么补救
Add dressing only after draining the vegetables well; otherwise it becomes watery.蔬菜沥干后再拌汁，否则容易出水。
Taste a little of the bulgur with a clean spoon — it should be tender, not dry and gritty. If it's still firm, add 1 tbsp drinking water and wait 5 minutes more.
用干净勺子尝一点麦粒，应该软了，不能又干又硌牙。要是还硬，就加1大匙饮用水，再放5分钟。
The grains are tender and separate, with no hard dry center.麦粒软而分明，没有干硬芯。
Common mistake & quick fix容易错在哪，怎么补救
Keep perishable ingredients refrigerated until needed; use clean utensils and serve promptly.易腐食材用前冷藏，使用干净器具，做好尽快吃。
Fold the herbs, tomato, and scallion into the softened bulgur. Taste, then serve promptly or refrigerate — the salad should look mostly green, not mostly grain.
把香草、番茄和葱拌进软麦里，尝一下味道，马上吃或者冷藏。整碗应该以绿色为主，不是满满一碗麦。
Lightly coated, crisp and not sitting in a watery puddle.食材薄薄裹汁，口感脆爽，没有大量积水。
Common mistake & quick fix容易错在哪，怎么补救
Keep perishable ingredients refrigerated until needed; use clean utensils and serve promptly.易腐食材用前冷藏，使用干净器具，做好尽快吃。
Know your ingredients认识食材
Ingredients explained食材讲解
Fresh parsley, measured finely chopped鲜欧芹（切细后量）Flat-leaf has more flavor than curly. Adds vitamin K and freshness.平叶比卷叶香。补维K、提清新。
Ripe tomatoes熟番茄Lycopene + vitamin C. Pick heavy, fragrant ones; never refrigerate or they turn mealy.含番茄红素和维C。选沉、有香气的；别冷藏，会变粉。
- Scallions葱
Whites for cooking, greens for garnish. Regrow roots in a glass of water.葱白下锅，葱绿点缀。根泡水能再长。
- Fresh mint leaves鲜薄荷叶
Cooling herb for Vietnamese rolls and Thai salads. Choose perky leaves; store like flowers in a glass of water.清凉香草，用于越南卷和泰式沙拉。挑挺拔的叶子；像插花一样泡水保存。
Extra-virgin olive oil特级初榨橄榄油Extra-virgin olive oil for finishing; neutral oils (avocado, canola) for high heat.特级初榨橄榄油淋面；高温用中性油（牛油果油、菜籽油）。
Fine salt细盐Kosher salt (Diamond Crystal) is less salty by volume than table salt; use about half if swapping to table salt.犹太盐（Diamond Crystal）按体积比食盐淡；换成食盐时约减半。
- Ground black pepper黑胡椒粉
Freshly ground black pepper tastes far brighter than pre-ground; grind it right before using.现磨黑胡椒比预磨的香得多；用前现磨。
Cookware厨具
- Bowls, colander, knife, board and measuring tools碗、漏篮、刀、砧板与量具
Make it a balanced meal营养搭配建议
A vegetable side, not a full dinner. Add the linked protein and starch; optional pairings need separate ingredients.这是蔬菜配菜，非完整晚餐；搭链接中的蛋白质和主食，食材另备。
Why it works: aim for half the plate vegetables, a quarter protein, a quarter whole grains or starch — then let one rich dish be the star.搭配思路：半盘蔬菜、四分之一蛋白、四分之一主食；一桌里只让一道浓郁的菜当主角。
Dowei Kitchen original本站专属