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Mafroukeh (Mafrouket Laban): Southern Lebanese Bulgur Salad

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I haven’t made Mafroukeh in so long! This traditional bulgur salad has been part of my family’s food traditions for years, making its way to our dinner table every month or so. With its refreshing flavor and delightfully chewy texture, Mafroukeh is one of those simple dishes that always brings back fond memories!

Mafroukeh, also known as Mafrouket Laban, is a traditional Southern Lebanese dish made with coarse bulgur and yogurt. It should not be confused with the popular Lebanese mafroukeh dessert, which is an entirely different recipe. This savory bulgur salad is incredibly easy to prepare and wonderfully refreshing on a summer’s day, although there is no need to wait until summer to enjoy it!

If you are on the hunt for easy, delicious vegetarian Lebanese recipes, this one is for you! Simply soak the coarse bulgur in yogurt for 4–5 hours, allowing it to absorb the yogurt until the grains soften and the mixture becomes relatively dry. Then, toss in diced green onions and freshly chopped mint, adjust the salt to taste, and finish with a generous drizzle of olive oil. Et voilà, your Mafroukeh is ready!

In true Southern Lebanese fashion, Mafroukeh is traditionally eaten by hand, scooped up with a fresh grape leaf, cabbage leaf, or crisp romaine lettuce leaf. How refreshing!

Is Bulgur Healthy?

Bulgur is a nutritious whole-grain food that provides fiber, protein, and complex carbohydrates while being naturally low in fat. It comes in three common grind sizes: fine, medium, and coarse. For this traditional Lebanese Mafroukeh recipe, coarse bulgur is the best choice, as it gives the salad its characteristic chewy texture.

 

 

Frequently Asked Questions

What is the difference between this and the sweet Mafroukeh?

While they share the same name, they are completely unrelated. The famous sweet Lebanese Mafroukeh is a dessert made from semolina, butter, sugar syrup, and ashta cream. This southern version, often called Mafrouket Laban, is entirely savory, refreshing, and served as a cold vegetarian salad or light meal.

Can I use fine or medium bulgur instead of coarse?

It is highly recommended to stick with coarse bulgur. Fine or medium bulgur will absorb the liquid too quickly and turn mushy or paste-like. Coarse bulgur holds up perfectly against the moisture of the yogurt, giving the salad its signature chewy and satisfying texture.

What should I serve with Mafrouket Laban to make it a complete meal?

This versatile dish pairs beautifully with a side of hot grilled skewers, roasted vegetables, or crisp green salads. To keep it fully traditional and authentic, simply layout fresh grape leaves, white cabbage, or crisp romaine lettuce hearts so your family can use them to scoop up the mixture directly by hand.

Can I prepare this dish a day in advance?

It is best enjoyed the day it is made. If you leave the bulgur soaking in the yogurt for more than 5 to 6 hours, it will continue to draw out moisture, which can make the texture overly dry or cause the fresh mint and green onions to lose their crisp, vibrant qualities.

More Authentic Lebanese Bulgur Recipes:

 

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mafroukeh 1

Mafroukeh/Mafrouket Labban

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Prep: 10 minutes
Cook: 0 minutes
Soaking Time 5 hours
Servings 4 persons
Course
MAIN DISHES
Cuisine
Lebanese
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Description

Mafroukeh (also known as Mafrouket Laban) is a traditional savory Southern Lebanese bulgur salad made with coarse bulgur, creamy plain yogurt, fresh mint, and crisp green onions. Completely different from the sweet Lebanese mafroukeh dessert, this refreshing and healthy vegetarian recipe requires zero cooking and makes a perfect light summer lunch or side dish.

Ingredients
 

  • 1 cup coarse bulgur
  • 1 cup plain yogurt
  • 1 handful fresh mint leaves chopped
  • 1 cup green onions diced
  • Salt to taste
  • 1/4 cup good-quality olive oil
  • Fresh grape leaves white cabbage leaves, or romaine lettuce leaves, for serving

Instructions
 

  • In a bowl, combine the coarse bulgur and yogurt, mixing well until all the bulgur is coated. Cover and let it soak for 4–5 hours, or until the bulgur has absorbed the yogurt and the mixture is no longer wet but has a relatively dry consistency.
  • Add the diced green onions, chopped mint leaves, and salt to taste. Mix well to combine.
  • Transfer the Mafroukeh to a serving plate and drizzle the olive oil generously over the top.
  • Serve with fresh grape leaves, white cabbage leaves, or crisp romaine lettuce leaves for scooping up the Mafroukeh. How refreshing!
Keyword #yogurt, Bulgur
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HI THERE !

Hadia Zebib is a cook, baker and author. She acquired a reputation for being a good cook after entertaining dinner guests for more than 30 years, and her husband encouraged her, telling her that she should write a cookbook. She started her food blog, Hadia’s Lebanese Cuisine. Over time, millions of people have visited her site in search of Lebanese and Middle Eastern recipes.

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Learn how to make a delicious Beetroot and Arugula Salad with Honey Balsamic Dressing! This colorful roasted beetroot salad combines peppery baby arugula, sweet raisins, crunchy pecans or walnuts, red onion, and creamy cheese, finished with a homemade sweet and tangy balsamic vinaigrette. The secret to this restaurant-style beetroot salad is the homemade balsamic reduction mixed with honey and extra virgin olive oil. The result is a rich, glossy dressing that brings together the earthy flavor of roasted beets, fresh greens, crunchy nuts, and creamy cheese. Whether you're preparing a Mediterranean-inspired side dish or an elegant salad for guests, this beet and arugula salad is a beautiful addition to your recipe collection. 🥗 GET THE FULL PRINTABLE RECIPE https://hadiaslebanesecuisine.com/blog/beet-and-arugula-salad/ INGREDIENTS For the beetroot salad: 1 kg / 2 lb 4 oz beets, scrubbed and rinsed 3 cups baby arugula, rinsed and dried 1 large onion, thinly sliced 1/2 cup raisins 3/4 cup pecans or walnuts, toasted 150 g / 5 oz Greek feta or goat cheese chèvre For the honey balsamic dressing: 1/2 cup extra virgin olive oil 1/3 cup balsamic vinegar reduction 2 tablespoons honey Salt to taste Freshly grated black pepper For the balsamic reduction: 1 bottle (500 ml) balsamic vinegar, reduced to approximately half its original volume HOW TO MAKE BEETROOT AND ARUGULA SALAD Roast the beets: Preheat the oven to 400°F (200°C). Scrub the beets, wrap them tightly in aluminum foil, and roast for about 1 hour or until fork-tender. Make the balsamic reduction: Pour the balsamic vinegar into a saucepan. Bring it to a boil, lower the heat, and simmer carefully until reduced by about half and thick enough to coat a spoon. Let it cool. Prepare the dressing: Whisk 1/3 cup of the cooled balsamic reduction with honey and extra virgin olive oil. Season with salt and freshly grated black pepper. Prepare the salad: Once the beets are cool enough to handle, remove their skins and slice them. Thinly slice the onion and toast the pecans or walnuts. Assemble: Arrange the baby arugula and sliced onion, then add the beetroot slices, raisins, toasted nuts, and cheese. Finish and serve: Drizzle the honey balsamic dressing over the salad just before serving to help keep the arugula fresh and crisp. WHY YOU'LL LOVE THIS BEETROOT SALAD A homemade honey balsamic dressing with a deep, tangy-sweet flavor Earthy roasted beetroot paired with fresh baby arugula Crunchy nuts, sweet raisins, and creamy cheese A colorful Mediterranean-inspired salad for everyday meals or special occasions VIDEO CHAPTERS 00:00 Beetroot and Arugula Salad Introduction 00:41 How to Make Balsamic Reduction 01:20 Preparing the Honey Balsamic Dressing 01:59 Mixing the Salad Dressing 02:45 Preparing the Salad Ingredients 03:32 Roasting and Slicing the Beets 04:42 Assembling the Beetroot and Arugula Salad 05:40 Adding Cheese, Nuts, and Raisins 06:37 Dressing and Serving the Salad 07:25 Final Tasting and Closing ❤️ ENJOYED THIS RECIPE? Give this video a thumbs up, leave a comment, and subscribe to Hadia's Lebanese Cuisine for more delicious Lebanese, Middle Eastern, and Mediterranean recipes. 💬 What is your favorite ingredient in a beetroot salad: toasted nuts, raisins, creamy cheese, or the honey balsamic dressing? Tell us in the comments! 🌐 VISIT HADIA'S LEBANESE CUISINE https://hadiaslebanesecuisine.com/ 📱 FOLLOW HADIA'S LEBANESE CUISINE Facebook: https://web.facebook.com/HadiasLebaneseCuisine/?locale=fr_FR Instagram: https://www.instagram.com/hadiaslebanesecuisine/?hl=fr YouTube: https://www.youtube.com/@Hadia983 Pinterest: https://www.pinterest.com/hadiascuisine/ TikTok: https://www.tiktok.com/@hadia.zebib.khanaf #beetrootarugulasalad #beetsalad #honeybalsamicdressing #arugulasalad #mediterraneansalad
Beetroot and Arugula Salad with Honey Balsamic Dressing | Hadia's Lebanese Cuisine
Discover how to make Lemon and Passion Fruit Posset, a silky, creamy, no-bake British dessert made with just a few simple ingredients. This classic chilled pudding combines heavy cream, sugar, and fresh citrus juice to create a smooth, luxurious texture without eggs, gelatin, or any additional thickening agent. This easy lemon posset recipe can also be made with passion fruit juice for a delicious tropical variation. With its rich, creamy texture and refreshing sweet-tart flavor, it is an elegant make-ahead dessert for summer gatherings, dinner parties, and special occasions. GET THE FULL PRINTABLE RECIPE https://hadiaslebanesecuisine.com/blog/lemon-and-passion-fruit-posset/ INGREDIENTS: 500 ml / 2 cups heavy cream 3/4 cup granulated sugar 8 tablespoons freshly squeezed lemon juice OR passion fruit juice 1 tablespoon lemon zest (for the lemon version) HOW TO MAKE LEMON POSSET Finely grate the yellow outer zest of one lemon, avoiding the bitter white pith. Combine the heavy cream, sugar, and lemon zest in a saucepan. Bring to a boil while whisking, then reduce the heat to medium and maintain a steady boil for about 8 minutes, until the mixture reduces to approximately 2 cups. Remove from the heat and strain out the lemon zest if desired. Add the lemon juice and whisk well. Pour into small ramekins or dessert glasses. Let cool completely, then refrigerate for at least 4 hours until set. HOW TO MAKE PASSION FRUIT POSSET Use passion fruit juice in place of lemon juice. For the passion fruit version, omit the lemon zest and follow the same cooking and chilling method. Add a few passion fruit seeds on top for an attractive finish, if desired. TIPS FOR THE PERFECT POSSET Use freshly squeezed lemon juice for bright citrus flavor. Allow enough time for the dessert to chill and set properly. Prepare it ahead of time for entertaining. Keep covered in the refrigerator and enjoy within the storage period described in the recipe. VIDEO CHAPTERS 00:00 Introduction to Lemon and Passion Fruit Posset 00:38 Making the Lemon Posset 01:09 Preparing Passion Fruit Juice 01:45 Setting, Garnishing, and Serving the Posset 02:23 Final Tips and Closing ❤️ ENJOYED THIS RECIPE? Give this video a thumbs up, leave a comment, and subscribe to Hadia's Lebanese Cuisine for more delicious dessert recipes and traditional Lebanese, Middle Eastern, and Mediterranean cooking inspiration. 💬 Which version would you try first: refreshing lemon posset or tropical passion fruit posset? Let us know in the comments! 🌐 VISIT HADIA'S LEBANESE CUISINE https://hadiaslebanesecuisine.com/ 📱 FOLLOW HADIA'S LEBANESE CUISINE Facebook: https://web.facebook.com/HadiasLebaneseCuisine/?locale=fr_FR Instagram: https://www.instagram.com/hadiaslebanesecuisine/?hl=fr YouTube: https://www.youtube.com/@Hadia983 Pinterest: https://www.pinterest.com/hadiascuisine/ TikTok: https://www.tiktok.com/@hadia.zebib.khanaf #lemonposset #passionfruitposset #nobakedessert #britishdessert #easydessert
Lemon and Passion Fruit Posset Recipe | Easy No-Bake British Summer Dessert
Lemon or Passion Fruit Posset
Learn how to make Lebanese Cheese Rolls, also known as Rkakat Jibneh! These crispy, golden Middle Eastern appetizers feature a deliciously stretchy mozzarella cheese filling wrapped in thin, crunchy spring roll pastry. Discover the stovetop cheese-filling technique that creates a creamy, gooey center. Learn how to roll and seal the wrappers to help prevent the cheese from leaking. Follow the freezing and frying tips for beautifully golden, crispy cheese rolls. Serve these homemade Lebanese appetizers as part of a mezze spread, party snack, or family gathering. Watch the full recipe for step-by-step instructions and helpful cooking tips! 🥟 GET THE FULL PRINTABLE RECIPE https://hadiaslebanesecuisine.com/blog/cheese-rolls-rkakat-jibneh/ INGREDIENTS For the cheese filling: 400 grams mozzarella cheese 3 tablespoons sunflower oil 2 tablespoons all-purpose flour 1 cup milk Salt to taste For the sealing slurry: 1/3 cup all-purpose flour 1/3 cup water 1 package of spring roll wrappers HOW TO MAKE LEBANESE CHEESE ROLLS Prepare the slurry by whisking the flour and water together until smooth. Thaw the spring roll wrappers in the refrigerator overnight so they separate easily. Heat the sunflower oil in a saucepan. Add the flour and whisk for about 30 seconds. Gradually add the milk, whisking constantly until the mixture thickens. Add the mozzarella cheese and stir until melted and incorporated into a smooth, stretchy filling. Season with salt to taste, then allow the filling to cool completely. Place a spring roll wrapper on a flat surface. Seal the edges with the flour slurry, add the cheese filling, fold in the sides, and roll tightly. Freeze the assembled cheese rolls for about 40 minutes before frying to help prevent the filling from leaking. Heat the frying oil to approximately 350°F (177°C). Fry the rolls in small batches until golden and crispy. Avoid overcrowding the pan, then drain and serve warm. TIPS FOR CRISPY, GOOEY CHEESE ROLLS • Use good-quality mozzarella or another suitable stretchy cheese. • Seal the wrapper edges carefully to help keep the filling inside. • Freeze the rolls before cooking to help prevent cheese leakage. • Maintain an oil temperature of approximately 350°F (177°C). • Air frying is another option, although deep-frying produces the crispiest texture. VIDEO CHAPTERS: 00:00 Introduction to Lebanese Cheese Rolls 00:16 Preparing the Wrapper Slurry 00:33 Making the Creamy Cheese Filling 01:08 Filling and Sealing the Rolls 01:41 Freezing Tips and Air Fryer Option 02:14 Frying Until Golden and Crispy 02:51 Oil Temperature and Frying Tips 03:25 Serving the Cheese Rolls 03:48 Final Tips and Closing ❤️ ENJOYED THIS RECIPE? Give this video a thumbs up, leave a comment, and subscribe to Hadia's Lebanese Cuisine for more authentic Lebanese recipes, Middle Eastern appetizers, and delicious homemade dishes. 💬 Have you tried Lebanese cheese rolls before? Do you prefer deep-fried or air-fried cheese rolls? Share your thoughts in the comments! 🌐 VISIT HADIA'S LEBANESE CUISINE https://hadiaslebanesecuisine.com/ 📱 FOLLOW HADIA'S LEBANESE CUISINE Facebook: https://web.facebook.com/HadiasLebaneseCuisine/?locale=fr_FR Instagram: https://www.instagram.com/hadiaslebanesecuisine/?hl=fr YouTube: https://www.youtube.com/@Hadia983 Pinterest: https://www.pinterest.com/hadiascuisine/ TikTok: https://www.tiktok.com/@hadia.zebib.khanaf #lebanesecheeserolls #rkakatjibneh #lebaneserecipes #middleeasternfood #lebaneseappetizers
Lebanese Cheese Rolls (Rkakat Jibneh) | Crispy & Gooey
Mutabal Silik
Learn how to make Swiss Chard Stalk Dip, also known as Mutabal Silik, an authentic Lebanese dip made with tender Swiss chard stalks, creamy tahini, fresh lemon juice, and garlic. This traditional Lebanese recipe transforms humble Swiss chard stems into a delicious Mediterranean dip that deserves a place alongside hummus, baba ghanouj, and muhammara. Discover how to prepare this easy Lebanese tahini dip with simple ingredients, a smooth or slightly chunky texture, and a finishing drizzle of extra virgin olive oil. 🥣 GET THE FULL PRINTABLE RECIPE https://hadiaslebanesecuisine.com/blog/swiss-chard-stalk-dip-mutabal-silik/ INGREDIENTS 450 grams / 1 pound Swiss chard stalks 1/2 teaspoon sugar 1 large garlic clove, crushed 1/2 cup tahini 1/4 cup freshly squeezed lemon juice 1 teaspoon salt, or to taste Extra virgin olive oil, for serving HOW TO MAKE SWISS CHARD STALK DIP (MUTABAL SILIK) Separate the Swiss chard stalks from the leaves and place the stalks in a saucepan. Cover with water, add the sugar, and bring to a boil. Reduce the heat and simmer for about 25 minutes, or until the Swiss chard stalks are tender. Drain the cooked stalks thoroughly to remove excess water. Transfer the stalks to a bowl and roughly mash them using a mortar and pestle. Alternatively, use an immersion blender for a smoother texture. Add the freshly squeezed lemon juice and crushed garlic. Mix well, then add the tahini and salt. Adjust the texture to your preference and transfer the dip to a serving plate. Create a small well in the center with the back of a spoon. Drizzle with extra virgin olive oil and garnish with parsley, if desired. Serve with pita bread. WHY YOU'LL LOVE THIS LEBANESE DIP • A traditional Lebanese recipe made with Swiss chard stalks • Creamy tahini, fresh lemon, and savory garlic flavor • A plant-based dip made with simple ingredients • A creative way to reduce food waste in the kitchen • A delicious addition to a Mediterranean mezze spread VIDEO CHAPTERS 00:00 Introduction to Mutabal Silik 00:20 Preparing and Cooking Swiss Chard Stalks 00:41 Mashing the Cooked Stalks 01:08 Adding Lemon Juice and Adjusting Texture 01:32 Mixing in Tahini and Seasoning 02:12 Final Thoughts and Closing ❤️ ENJOYED THIS RECIPE? Give this video a thumbs up, leave a comment, and subscribe to Hadia's Lebanese Cuisine for more authentic Lebanese recipes, traditional Middle Eastern dips, and Mediterranean favorites. 💬 Have you ever tried Swiss chard stalk dip? Would you serve it alongside hummus or baba ghanouj? Let us know in the comments! 🌐 VISIT HADIA'S LEBANESE CUISINE https://hadiaslebanesecuisine.com/ 📱 FOLLOW HADIA'S LEBANESE CUISINE Facebook: https://web.facebook.com/HadiasLebaneseCuisine/?locale=fr_FR Instagram: https://www.instagram.com/hadiaslebanesecuisine/?hl=fr YouTube: https://www.youtube.com/@Hadia983 Pinterest: https://www.pinterest.com/hadiascuisine/ TikTok: https://www.tiktok.com/@hadia.zebib.khanaf #swisscharddip #mutabalsilik #lebanesedip #lebaneserecipes #tahinidip #middleeasternfood #swisschardstalks #lebanesefood #middleeasternrecipes #veganrecipes #plantbasedrecipes #zerowastecooking #vegetarianrecipes #lebaneseappetizers #hadiaslebanesecuisine
Swiss Chard Stalk Dip (Mtabal Silik) | Lebanese Recipe | Hadia's Lebanese Cuisine
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Welcome to Hadia”s Lebanese Cuisine; a blog that talks about Hadia’s love and passion for Lebanese, Middle Eastern and Mediterranean food. It is all about her home cooking, where she included step by step instructions and pictures with inspiration for breakfast, lunch, dinner and dessert recipes.

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Welcome to Hadia”s Lebanese Cuisine; a blog that talks about Hadia’s love and passion for Lebanese, Middle Eastern and Mediterranean food. It is all about her home cooking, where she included step by step instructions and pictures with inspiration for breakfast, lunch, dinner and dessert recipes.

Instagram Youtube Facebook X-twitter Pinterest Linkedin

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