Classic Tabbouleh Salad

Name: Classic Tabbouleh Salad
Prep time: 20 min
Total time: 20 min
Yield: 4 servings
Cuisine: middle_eastern
Ingredients: 0.5 cup fine bulgur wheat (dry, grade #1 (fine)); 3 cup parsley (flat-leaf, very finely chopped, stems discarded); 0.25 cup mint (fresh leaves, finely chopped); 2 pcs tomato (medium, firm, seeded and finely diced); 3 pcs green onion (white and green parts, thinly sliced); 3 tbsp lemon juice (freshly squeezed); 2 tbsp olive oil (extra virgin); 0.5 tsp salt; 1 pinch black pepper (freshly ground)

RATING

0.0/5

TASTE SCORE

8/10

A bright, herby Levantine salad where finely chopped parsley takes center stage, tossed with bulgur wheat, juicy tomatoes, fresh mint, and a zesty lemon-olive oil dressing. Light, refreshing, and perfect as a mezze side or a wholesome lunch on its own.

PREP

20m

COOK

SERVES

1 CUP

157 cal

SERVINGS

INGREDIENTS

For 4 servings

½ cupfine bulgur wheat · dry, grade #1 (fine)3 cupparsley · flat-leaf, very finely chopped, stems discarded¼ cupmint · fresh leaves, finely chopped2 pcstomato · medium, firm, seeded and finely diced3 pcsgreen onion · white and green parts, thinly sliced3 tbsplemon juice · freshly squeezed2 tbspolive oil · extra virgin½ tspsalt1 pinchblack pepper · freshly ground

NUTRITION · PER SERVING

157

CALORIES · 1 CUP

Protein4g · 10%

Carbs21g · 54%

Fat8g · 46%

Fiber4g

Sugar2g

Saturated fat1g

Cholesterol0mg

Sodium312mg

Potassium402mg

Phosphorus94mg

How we calculate →

METHOD · 7 STEPS

prep · ~15 min
Soak the bulgur wheat.
Place the fine bulgur in a small bowl and cover with cold water by about an inch. Let it soak for 15 minutes until softened and chewy, then drain well, pressing out excess water.
TIPFine bulgur (#1) doesn't need cooking — just soaking. Coarse bulgur requires boiling, so check your package.
prep · ~10 min
Finely chop the parsley and mint.
Wash the parsley and mint thoroughly and dry completely. Pick the leaves off the stems, then finely chop them by hand with a very sharp knife. Aim for a texture that is light and fluffy, not bruised or pasty.
TIPDry the herbs completely before chopping — wet herbs clump together and won't coat evenly with dressing.
prep · ~3 min
Dice the tomatoes and slice the green onions.
Cut the tomatoes in half, scoop out the seeds, and dice the flesh into small, even cubes. Thinly slice the green onions, using both the white and green parts.
mix · ~1 min
Combine all salad ingredients.
In a large mixing bowl, gently toss the drained bulgur with the chopped parsley, mint, diced tomatoes, and sliced green onions until evenly distributed.
mix · ~1 min
Dress the tabbouleh.
Pour the lemon juice and olive oil over the salad. Sprinkle with salt and black pepper. Toss everything together thoroughly until the herbs glisten and the dressing is well incorporated.
TIPDress the salad right before serving to keep the herbs fresh and crisp. If making ahead, hold the dressing and add it at the last minute.
rest · ~5 min
Let the flavors meld briefly.
Allow the tabbouleh to sit at room temperature for 5 minutes so the bulgur can absorb the dressing and the flavors come together.
serve
Taste, adjust seasoning, and serve.
Give the salad a final toss, taste for lemon and salt, adjusting if needed. Serve at room temperature or chilled, as part of a mezze platter or alongside grilled meats.

PRO TIPS

What to keep in mind.

7 tips from the recipe — small details that make a real difference to the final dish.

1
Use Grade #1 fine bulgur so it softens from soaking alone—no boiling needed.
2
Dry parsley and mint completely after washing to prevent a soggy, clumpy salad.
3
Chop herbs with a very sharp knife; a dull blade bruises the leaves and turns them dark.
4
Seed the tomatoes before dicing to avoid watery, diluted dressing.
5
Dress tabbouleh just before serving for the brightest, freshest flavor.
6
Let the dressed salad rest 5 minutes so bulgur absorbs the lemon and oil.
7
Leftover tabbouleh keeps for up to 2 days in the fridge, but refresh it with extra lemon juice.

RECIPE VARIATIONS

Adapt it for your goals.

gluten free

Gluten-free

Replace bulgur with an equal amount of cooked quinoa or cauliflower rice for a celiac-friendly version that still absorbs the lemony dressing beautifully.

high protein

High-protein

Add 1/2 cup of cooked chickpeas or crumbled feta cheese to boost protein content and turn the salad into a more satisfying main.

low oil

Low-oil

Reduce olive oil to 1 tablespoon and replace the missing volume with extra lemon juice or a splash of pomegranate molasses for a tangy, lower-fat alternative.

pomegranate tabbouleh