Authentic Tabbouleh Salad

Tabbouleh (or Tabouli) is a classic Middle Eastern salad made with fresh parsley, bulgur wheat, tomatoes, mint, and a bright lemon-olive oil dressing. This salad is light, refreshing, and packed with fresh flavors, making it a perfect side dish or a healthy, satisfying meal on its own. Unlike many Western versions that use more bulgur, traditional Lebanese Tabbouleh is herb-forward, with finely chopped parsley as the star ingredient.

This authentic tabbouleh salad is naturally vegan, nutrient-rich, and bursting with citrusy freshness. It’s the perfect accompaniment to grilled meats, pita bread, hummus, or falafel.

Kitchen Equipment Needed

• Sharp knife & cutting board
• Mixing bowl
• Measuring cups and spoons
• Fine mesh strainer
• Citrus juicer (optional)

Ingredients Overview

• Fresh Parsley: The key ingredient, adding a vibrant, herbaceous flavor.
• Fine Bulgur Wheat: A traditional component that adds a slight chewiness.
• Tomatoes & Cucumbers: Bring juiciness and crunch to balance the greens.
• Mint: Enhances the freshness of the salad.
• Lemon & Olive Oil: The simple yet perfect dressing that brings everything together.

Ingredients

• 1/2 cup fine bulgur wheat (soaked, not cooked)
• 2 large bunches fresh flat-leaf parsley, finely chopped
• 1/2 cup fresh mint, finely chopped
• 2 medium ripe tomatoes, finely diced
• 1/2 English cucumber, finely diced (optional but common in variations)
• 3 green onions, finely chopped
• 1/4 cup extra virgin olive oil
• 1/4 cup fresh lemon juice
• 1 teaspoon salt (adjust to taste)
• 1/2 teaspoon black pepper

Directions

Step 1: Soak the Bulgur

1. Place fine bulgur wheat in a bowl and cover with hot water (just enough to cover it).
2. Let it soak for 15 minutes, or until softened. Fluff with a fork and drain excess liquid if needed.

Step 2: Prepare the Herbs & Vegetables

1. Finely chop parsley and mint using a sharp knife (avoid using a food processor, as it can bruise the herbs).
2. Dice tomatoes, cucumber, and green onions into small, even pieces.

Step 3: Assemble the Salad

1. In a large mixing bowl, combine soaked bulgur, chopped parsley, mint, tomatoes, cucumber, and green onions.
2. Drizzle with olive oil and lemon juice, then season with salt and pepper.
3. Toss gently to combine all ingredients.

Step 4: Serve & Enjoy

1. Let the salad sit for 15-20 minutes before serving to allow flavors to meld.
2. Serve chilled or at room temperature with pita bread, grilled meats, or falafel.

Prep Time

20 minutes

Total Time

20 minutes

Nutrition (per serving, ~6 servings)

• Calories: ~120
• Fat: ~7g
• Carbohydrates: ~12g
• Protein: ~2g

Expert Tips

• For Best Flavor: Use flat-leaf parsley, not curly parsley.
• Chop the Herbs Finely: This ensures the best texture and authentic flavor.
• Let It Rest: Allowing the salad to sit for a bit enhances the flavors.

FAQs

Can I make this ahead of time?
Yes! Tabbouleh actually tastes better after a few hours in the fridge.

Can I use quinoa instead of bulgur?
Yes! Quinoa is a great gluten-free alternative to bulgur wheat.

How long does tabbouleh last?
Store in the fridge for up to 3 days, but note that the parsley may wilt slightly.

Storing & Freezing

• Storing: Keep in an airtight container for up to 3 days.
• Freezing: Not recommended, as the herbs will lose texture.

Substitutions & Variations

• Gluten-Free: Use quinoa or cauliflower rice instead of bulgur.
• Extra Citrus Flavor: Add grated lemon zest for more brightness.
• Spiced Version: Sprinkle a bit of sumac or cumin for extra depth.

Authentic Tabbouleh Salad

Tabbouleh (or **Tabouli**) is a **classic Middle Eastern salad** made with **fresh parsley, bulgur wheat, tomatoes, mint, and a bright lemon-olive oil dressing**.

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Ingredients Equipment Method

Ingredients

  

• - 1/2 cup fine bulgur wheat soaked, not cooked
• - 2 large bunches fresh **flat-leaf parsley** finely chopped
• - 1/2 cup fresh mint finely chopped
• - 2 medium ripe tomatoes finely diced
• - 1/2 English cucumber finely diced (optional but common in variations)
• - 3 green onions finely chopped
• - 1/4 cup extra virgin olive oil
• - 1/4 cup fresh lemon juice
• - 1 teaspoon salt adjust to taste
• - 1/2 teaspoon black pepper

Equipment

• - Sharp knife & cutting board
• - Mixing bowl
• Measuring cups and spoons
• - Fine mesh strainer
• - Citrus juicer (optional)

Method

 

1. #### **Step 1: Soak the Bulgur**
2. Place **fine bulgur wheat** in a bowl and cover with **hot water** (just enough to cover it).
3. Let it soak for **15 minutes**, or until softened. Fluff with a fork and drain excess liquid if needed.
4. #### **Step 2: Prepare the Herbs & Vegetables**
5. Finely chop **parsley and mint** using a sharp knife (avoid using a food processor, as it can bruise the herbs).
6. Dice **tomatoes, cucumber, and green onions** into small, even pieces.
7. #### **Step 3: Assemble the Salad**
8. In a large mixing bowl, combine **soaked bulgur, chopped parsley, mint, tomatoes, cucumber, and green onions**.
9. Drizzle with **olive oil and lemon juice**, then season with **salt and pepper**.
10. Toss gently to combine all ingredients.
11. #### **Step 4: Serve & Enjoy**
12. Let the salad sit for **15-20 minutes** before serving to allow flavors to meld.
13. Serve chilled or at room temperature with pita bread, grilled meats, or falafel.