Tabouli (Tabbouleh) Recipe
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.
- 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
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
- 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.
- 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.
- 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.
- 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
Find it online: https://recipeswithria.com/tabouli-tabbouleh-recipe/
