Tabouli (Tabbouleh) Recipe

Introduction

Tabouli, also spelled tabbouleh, is a refreshing Middle Eastern salad packed with fresh herbs, tomatoes, and bulgur wheat. Light, healthy, and flavorful, it’s perfect as a side dish or a light lunch. This classic recipe is simple to prepare and sure to brighten any meal.

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 the excess water and transfer it to a large mixing bowl. Alternatively, you can boil the bulgur according to package instructions and let it cool before adding.
2. Step 2: Finely chop the parsley, mint leaves, spring onions, and tomatoes. If the tomatoes are very watery, drain them lightly to avoid a soggy salad. Add all the chopped vegetables to the bowl with the bulgur.
3. Step 3: Season the salad by adding 2 tablespoons of extra virgin olive oil, 2 tablespoons of lemon juice, 1 teaspoon of salt, and ⅛ teaspoon of black pepper. Mix everything thoroughly, taste, and adjust the seasoning if needed. For best flavor, chill the salad for at least 30 minutes before serving.
4. Step 4: Serve the tabouli cold as a light lunch or a healthy side dish. It pairs wonderfully with pita bread, hummus, or grilled vegetables, making it a great choice for BBQs and potlucks.

Tips & Variations

• For a nuttier flavor, toast the bulgur lightly before soaking or boiling.
• Use fresh lemon juice for bright acidity and avoid bottled versions for best taste.
• Add a diced cucumber for extra crunch and freshness.
• Adjust the herbs to your preference—more mint for a cooling note or extra parsley for earthiness.
• To make it gluten-free, substitute bulgur with quinoa cooked and cooled.

Storage

Store tabouli in an airtight container in the refrigerator for up to 2 days. The flavors improve after resting, but it is best enjoyed fresh. When reheating is not recommended, serve cold or at room temperature directly from the fridge.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I prepare tabouli ahead of time?

Yes, tabouli can be made a few hours in advance and kept chilled. In fact, letting it rest allows the flavors to meld beautifully.

Is bulgur wheat necessary in tabouli?

Traditional tabouli uses bulgur for texture and flavor, but you can substitute with quinoa or couscous if you prefer a gluten-free option or want a different texture.

Tabouli (Tabbouleh) Recipe

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4.8 from 52 reviews

Tabouli (Tabbouleh) is a refreshing and vibrant Middle Eastern salad made with bulgur, fresh parsley, mint, spring onions, and juicy tomatoes, all tossed in a tangy lemon and olive oil dressing. This healthy, gluten-free salad is perfect as a light lunch, side dish, or accompaniment to grilled dishes and dips.

• Author: Yana
• Prep Time: 25 minutes
• Cook Time: 0 minutes
• Total Time: 25 minutes
• Yield: 4 servings 1x
• Category: Salad
• Method: No-Cook
• Cuisine: Middle Eastern
• Diet: Gluten Free

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 until softened, then squeeze out any excess water thoroughly. Alternatively, boil the bulgur according to the package instructions and let it cool completely before using. Transfer the prepared bulgur to a large mixing bowl.
2. Chop the Vegetables: Finely chop 3 packed cups of flat-leaf parsley, ¼ cup mint leaves, 5 spring onions, and dice ½ pound of ripe tomatoes into small pieces. Drain the tomatoes if they are too watery to avoid excess liquid in the salad. Add all the chopped herbs and vegetables to the bowl with the bulgur.
3. Season the Salad: Pour in 2 tablespoons of extra virgin olive oil and 2 tablespoons of freshly squeezed lemon juice. Add 1 teaspoon of salt and ⅛ teaspoon of black pepper. Mix everything very well to combine all flavors. Taste the salad and adjust the seasoning if needed. For best flavor, chill the salad in the refrigerator for at least 30 minutes before serving.
4. Serve and Enjoy: Serve the tabouli cold as a refreshing light lunch or a healthy side salad. It pairs wonderfully with pita bread, hummus, or grilled vegetables. It is also a fantastic dish to bring to BBQs and potlucks for a bright, fresh option.

Notes

• Soaking bulgur in hot water is the traditional method that keeps the salad light and fluffy, but boiling works too if preferred.
• If tomatoes are very juicy, draining them prevents the salad from becoming soggy.
• Fresh herbs are key to authentic flavor; try not to substitute dried herbs.
• Adjust salt and lemon juice at the end to suit your taste preferences.
• Tabouli is best served chilled, so preparing it a little ahead of time helps the flavors meld.
• This recipe is naturally gluten-free when using fine bulgur or substituting with quinoa for those sensitive to gluten.

Keywords: tabouli, tabbouleh, bulgur salad, Middle Eastern salad, parsley salad, healthy salad, gluten free salad, vegetarian salad, fresh herbs salad