Tabouli (Tabbouleh) Recipe

Introduction

Tabouli, also known as tabbouleh, is a vibrant and refreshing Levantine salad packed with fresh herbs and tangy lemon juice. This healthy, flavorful dish makes a perfect light lunch or side that pairs beautifully with pita, hummus, or grilled vegetables.

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 soft, squeeze out excess water and transfer to a large bowl. Alternatively, boil it according to package instructions and let it cool before adding.
2. Step 2: Finely chop the parsley, mint leaves, spring onions, and tomatoes. If tomatoes seem too watery, drain them slightly. Add all the chopped vegetables to the bowl with the bulgur.
3. Step 3: Add the olive oil, lemon juice, salt, and black pepper to the bowl. Mix everything thoroughly, taste, and adjust seasoning if needed. For best flavor, chill the salad for 30 minutes before serving.
4. Step 4: Serve the tabouli cold as a refreshing salad or side dish, perfect with pita bread, hummus, or grilled vegetables. Great for BBQs and potlucks!

Tips & Variations

• For a nuttier flavor, toast the bulgur lightly before soaking.
• Replace bulgur with quinoa for a gluten-free version.
• Add a pinch of cinnamon or allspice for a subtle warm note.
• If fresh mint is unavailable, dried mint can be used sparingly, but fresh is preferred.

Storage

Store tabouli in an airtight container in the refrigerator for up to 2 days. The flavors often improve after resting overnight. Bring to room temperature before serving, and stir well as some liquid may settle. Avoid freezing, as the fresh herbs and tomatoes don’t hold texture well after thawing.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I make tabouli without bulgur?

Yes, you can substitute bulgur with fine cracked wheat or quinoa to make it gluten-free. Just cook or soak accordingly before mixing with the herbs and vegetables.

How do I keep the parsley fresh and vibrant?

Use flat-leaf parsley and chop it finely just before mixing to preserve its bright green color and fresh flavor. Washing and thoroughly drying the parsley helps prevent wilting too.

Tabouli (Tabbouleh) Recipe

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Tabouli (Tabbouleh) is a refreshing Middle Eastern salad made with bulgur, fresh parsley, mint, spring onions, and tomatoes, dressed in olive oil and lemon juice. This vibrant salad is light, healthy, and perfect as a side dish or a standalone light meal.

• Author: Yana
• Prep Time: 15 minutes
• Cook Time: 20 minutes (soaking time for 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 bulgur in hot water for 20 minutes to soften, then squeeze out any excess water and transfer to a large mixing bowl. Alternatively, you may boil the bulgur according to package instructions and let it cool completely.
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 very watery, drain any excess juice. Add all the chopped vegetables to the bowl with the bulgur.
3. Season the Salad: 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 bowl. Mix thoroughly to combine all ingredients. Taste and adjust the seasoning as needed. For best flavor, chill the salad in the refrigerator for 30 minutes before serving.
4. Serve and Enjoy: Serve the tabouli cold as a light lunch or as a healthy side dish alongside pita bread, hummus, or grilled vegetables. It is ideal for BBQs, picnics, and potlucks.

Notes

• Soaking bulgur instead of boiling retains a firmer texture in the salad.
• Make sure to finely chop the herbs and vegetables to get the authentic tabouli texture.
• Adjust lemon juice and olive oil to your taste preference for acidity and richness.
• This salad is best served chilled and improves in flavor after resting.
• For gluten-free version, substitute bulgur with cooked quinoa or millet.

Keywords: Tabouli, Tabbouleh, Middle Eastern salad, bulgur salad, parsley salad, healthy salad, vegetarian, side dish