Classic Tabbouleh Salad
A vibrant, refreshing Middle Eastern salad featuring finely chopped fresh parsley, mint, tomatoes, and bulgur wheat, all brightened with a generous dressing of lemon juice and olive oil. It's a no-cook dish perfect for a light meal or a flavorful side.
For 4 servings
Prepare Bulgur: Place the fine bulgur in a medium bowl. Dice the tomatoes and gently squeeze them over the bulgur to release their juices. Add the freshly squeezed lemon juice to the bulgur. Stir gently to combine and ensure the bulgur is mostly submerged. Let it soak for 15-20 minutes, or until the bulgur is tender and has absorbed most of the liquid.
Chop Vegetables & Herbs: While the bulgur soaks, wash and thoroughly dry the fresh parsley and mint. Finely chop the parsley and mint. Dice the cucumber into small, uniform pieces. Thinly slice the green onions.
Combine Ingredients: Once the bulgur is tender, fluff it gently with a fork. Add the chopped parsley, mint, diced tomatoes (if any remaining pulp), diced cucumber, and sliced green onions to the bowl with the bulgur.
Dress the Salad: Pour the olive oil over the mixture. Season generously with salt and freshly ground black pepper.
Mix and Chill: Gently toss all ingredients together until well combined. Taste and adjust seasoning as needed, adding more lemon juice, olive oil, salt, or pepper to your preference. For best flavor, cover the tabbouleh and refrigerate for at least 30 minutes to allow the flavors to meld.
Serve: Serve chilled as a refreshing side dish, part of a mezze platter, or a light lunch.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Dry Herbs Thoroughly: Ensure parsley and mint are completely dry after washing to prevent a watery salad and ensure the dressing adheres well.
- 2Fine Chop: The hallmark of a great tabbouleh is finely chopped ingredients. Take your time to get a consistent, small dice for vegetables and a very fine chop for herbs.
- 3Don't Over-Soak Bulgur: While bulgur needs to rehydrate, over-soaking can make it mushy. Keep an eye on it and fluff with a fork once tender.
- 4Adjust Seasoning: Always taste and adjust the lemon, olive oil, salt, and pepper just before serving. Tabbouleh benefits from a bright, tangy kick.
Adapt it for your goals.
Quinoa Tabbouleh
Substitute bulgur with cooked and cooled quinoa for a gluten-free and protein-rich alternative. Ensure quinoa is well-drained and fluffed before mixing.
Spicy TabboulehSpicy Tabbouleh
Add a pinch of red pepper flakes or finely minced fresh jalapeño to the salad for a subtle heat that complements the fresh flavors.
Mediterranean TabboulehMediterranean Tabbouleh
Incorporate crumbled feta cheese and Kalamata olives for a saltier, more robust flavor profile, adding a touch of Mediterranean flair.
Why this is on our healthy list.
Rich in Antioxidants
Fresh herbs like parsley and mint are packed with antioxidants, which help protect the body's cells from damage caused by free radicals.
Good Source of Fiber
Bulgur wheat is a whole grain, providing dietary fiber that aids digestion, promotes satiety, and helps regulate blood sugar levels.
Vitamin C Boost
Tomatoes and lemon juice are excellent sources of Vitamin C, supporting immune function, collagen production, and overall skin health.
Frequently asked questions
Yes, tabbouleh can be made 1-2 days in advance. The flavors often meld and improve overnight. Store it in an airtight container in the refrigerator. Give it a good stir before serving.
