Tabouli (Tabbouleh) Recipe

Introduction

Tabouli, also spelled tabbouleh, is a refreshing Middle Eastern salad bursting with fresh herbs, tomatoes, and bulgur wheat. It’s a vibrant, healthy dish that’s perfect as a light lunch or a flavorful side. Simple to prepare, it’s a great addition to any meal or gathering.

Ingredients

• ¼ cup bulgur
• 3 packed cups flat-leaf parsley (finely chopped)
• ¼ cup mint leaves (finely chopped)
• 5 spring onions (finely chopped)
• ½ pound tomatoes (cut into small dice)
• 2 tablespoons extra virgin olive oil
• 2 tablespoons lemon juice
• 1 teaspoon salt (or more to taste)
• ⅛ teaspoon black pepper

Instructions

1. Step 1: Prepare the bulgur by soaking ¼ cup in hot water for 20 minutes. Once softened, squeeze out any excess water and place it in a large bowl. Alternatively, you can boil the bulgur following the package instructions, then let it cool before using.
2. Step 2: Finely chop 3 packed cups of flat-leaf parsley, ¼ cup of mint leaves, 5 spring onions, and ½ pound of tomatoes. If the tomatoes are very watery, drain them lightly before adding. Combine all the chopped vegetables with the bulgur in the bowl.
3. Step 3: Add 2 tablespoons of extra virgin olive oil, 2 tablespoons of lemon juice, 1 teaspoon of salt, and ⅛ teaspoon of black pepper to the mixture. Stir everything thoroughly, then taste and adjust the seasoning as needed. For best flavor, chill the tabouli for about 30 minutes before serving.
4. Step 4: Serve the tabouli cold. It works wonderfully as a light lunch or a healthy side dish paired with pita bread, hummus, or grilled vegetables. It’s especially great for BBQs and potlucks.

Tips & Variations

• For a gluten-free version, substitute bulgur with finely chopped cauliflower or quinoa.
• Use freshly squeezed lemon juice for the brightest flavor.
• Adjust the amount of parsley and mint based on your preference for herbaceousness.
• Add a pinch of sumac or a dash of ground cumin for an extra layer of flavor.

Storage

Store tabouli in an airtight container in the refrigerator for up to 2 days. Because of the fresh herbs and lemon juice, the flavors tend to meld nicely, but the parsley will wilt over time, so it’s best enjoyed fresh. If needed, stir the salad before serving again. Avoid freezing as the texture will degrade.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I prepare tabouli in advance?

Yes, you can make tabouli a few hours ahead to let the flavors meld. However, it’s best eaten within 24 to 48 hours for the freshest taste and texture.

Is bulgur necessary, or can I omit it?

Bulgur is traditional in tabouli, providing a slight chew and body to the salad. If you prefer a grain-free version, finely chopped cauliflower can be a suitable substitute.

Tabouli (Tabbouleh) Recipe

Print Recipe

★★★★★

5 from 148 reviews

Tabouli (Tabbouleh) is a fresh and vibrant Middle Eastern salad featuring bulgur wheat, parsley, mint, spring onions, and tomatoes, all tossed in a zesty lemon and olive oil dressing. This light, healthy salad is perfect as a refreshing side dish or light lunch, especially during warm weather or gatherings like BBQs and potlucks.

• Author: Ria
• Prep Time: 15 minutes
• Cook Time: 20 minutes (for soaking or boiling bulgur)
• Total Time: 35 minutes
• Yield: 4 servings 1x
• Category: Salad
• Method: No-Cook
• Cuisine: Middle Eastern
• Diet: Vegetarian

Ingredients

Scale 1x2x3x

Grains

• ¼ cup bulgur

Herbs and Vegetables

• 3 packed cups flat-leaf parsley, finely chopped
• ¼ cup mint leaves, finely chopped
• 5 spring onions, finely chopped
• ½ pound tomatoes, cut into small dice

Dressing and Seasoning

• 2 tablespoons extra virgin olive oil
• 2 tablespoons lemon juice
• 1 teaspoon salt (or more to taste)
• ⅛ teaspoon black pepper

Instructions

1. Prepare the Bulgur: Soak ¼ cup of bulgur in hot water for 20 minutes until softened. After soaking, squeeze out any excess water to avoid a soggy salad. Alternatively, you can boil the bulgur according to package instructions, then allow it to cool completely before using.
2. Chop the Vegetables: Finely chop 3 packed cups of flat-leaf parsley, ¼ cup of mint leaves, 5 spring onions, and dice ½ pound of tomatoes into small pieces. If the tomatoes are too watery, drain them to prevent the salad from becoming diluted. Combine all the chopped ingredients with the bulgur in a large mixing bowl.
3. Season the Salad: Add 2 tablespoons of extra virgin olive oil, 2 tablespoons of fresh lemon juice, 1 teaspoon of salt, and ⅛ teaspoon of black pepper to the bulgur and vegetable mixture. Stir everything thoroughly to combine the flavors. Taste the salad and adjust the seasoning if necessary. For best flavor, chill the salad in the refrigerator for about 30 minutes before serving.
4. Serve and Enjoy: Serve the tabouli cold as a light, refreshing lunch or as a healthy side dish alongside pita bread, hummus, or grilled vegetables. It also makes a fantastic contribution to BBQs and potlucks.

Notes

• Use flat-leaf parsley for a more robust flavor compared to curly parsley.
• Draining the tomatoes well helps maintain a good texture in the salad.
• Chilling the salad allows the flavors to meld and intensify.
• Adjust lemon juice and salt to taste for preferred tartness and seasoning.
• For a gluten-free option, substitute bulgur with quinoa or finely chopped cauliflower.

Keywords: Tabouli, Tabbouleh, Middle Eastern salad, bulgur wheat salad, parsley salad, healthy salad, vegan salad