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Tabouli Recipe (Tabbouleh Salad)

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This delicious recipe for tabouli salad (also called tabbouleh and tabbouli) is heavy on fresh herbs and tomatoes. It's a healthy Mediterranean recipe that's naturally vegan.

It's a Middle Eastern recipe that's originally from the Levant region (Syrian, Jordan, Lebanon, Palestine, etc).

This tabouli recipe is an authentic take on Lebanese and Syrian tabouli, which prioritizes a large amount of parsley and a smaller amount of bulgur. I've increased the number of tomatoes slightly because I love their fresh flavor.

Tabouli is a staple salad in the Middle East and is often served as part of a mezze platter or as a side salad. It's an easy recipe to make and pairs with many dishes!

Authentic Lebanese tabouli salad in a white bowl.
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Tabouli is fresh and flavorful. It's got a herby base, with parsley being the star of the show, and is livened up with plenty of fresh lemon juice and Roma tomatoes. The bulgur adds a hearty component, so it's a nice, filling salad.

You can eat it for lunch with hummus and pita bread or serve it alongside chicken for dinner. Tabouli saves well in the refrigerator for a few days, so you can make it in advance or use it as a meal prep recipe.

This recipe serves four to six as a side salad but can easily be scaled up or down.

Ingredients

Here's what you'll need to make this delicious, authentic tabbouleh recipe.

Ingredients for a tabbouleh salad in small glass bowls.

Parsley - You'll need two bunches of fresh parsley (or 2 cups of finely chopped parsley). Rinse them, dry them, and then chop the ends off. Then, chop them to a fine dice. Use Italian parsley (also called flat-leaf parsley), not curly parsley.

Roma Tomatoes - You'll need 4 Roma (or plum) tomatoes. They are easier to chop than regular tomatoes because they're firmer and have fewer seeds.

Bulgur Wheat - You'll use 3 ounces of fine bulgur. It's a cereal grain that's made from parboiled oats. Some people like to make quinoa tabbouleh, you can substitute quinoa for bulgur if you'd prefer. I prefer the bulgur because it has a lovely nutty flavor.

Mint - You'll use ½ cup of fresh mint leaves (stems removed). Dice them till they are the same size as the parsley.

Shallots - You'll use 2 shallots. These will be finely diced as well. You can substitute this for 4 green onions if you'd like.

Dressing - To dress the salad, use ½ cup of good olive oil and 3 tablespoons of freshly squeezed lemon juice (one to two lemons worth).

Spices - Finally, you'll use 1 teaspoon of ground allspice, 1 teaspoon of sea salt, and ½ teaspoon of ground black pepper.

Alternative Add-ins - feel free to add some diced English cucumber or crumbly feta cheese to this salad.

See the recipe card for full details.

Instructions

Put the bulgur in a small bowl and cover with hot water. Allow it to soak while you cut the tomatoes and herbs. 

Bulgur wheat soaking in a bowl of water.

Drain the bulgur in a fine sieve and then rinse in. Shake off excess water and then place it in a large bowl. 

Add the tomatoes, shallots, parsley, and mint to the bowl. 

Chopped fresh ingredients for tabbouleh salad in a glass bowl.

Combine the olive oil, lemon juice, allspice, salt, and pepper in a small bowl and whisk. Then pour on top of the herb mixture and stir to combine. 

Tabouli salad dressing ingredients in a glass bowl.

Taste to make sure it has enough salt and pepper and then serve immediately or save in the refrigerator for up to 3 days. 

Chopped tabbouleh salad in a white bowl.

More Mediterranean Recipes to Try

Love these fresh flavor combinations? Check out some of our other favorite Mediterranean and Middle Eastern recipes.

Tips for Making this Recipe

Storing Tips - This salad can be stored in the refrigerator for up to three days in an airtight container. I do not recommend freezing this recipe. Tabbouli is best served at room temperature, so remove it from the fridge at least 15 minutes before serving.

Alternate Methods - If you'd like to cut down on the chopping time, you can use a food processor to blitz the parsley and mint.

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Yield: 4 to 6 servings

Tabouli Recipe

Chopped tabouli salad in a white bowl.

This delicious parsley, tomato, and bulgur salad is a staple in Mediterranean cuisine. It's a fresh and bright salad that can be served as an appetizer or side dish.

Prep Time 20 minutes
Additional Time 3 minutes
Total Time 23 minutes

Ingredients

  • 3 ounces fine bulgur wheat
  • 4 Roma tomatoes, diced
  • 2 cups finely chopped parsley (about 2 bunches, stems removed)
  • ½ cup finely chopped mint leaves (stems removed)
  • 2 shallots, finely diced
  • ½ cup extra virgin olive oil
  • 3 tablespoons lemon juice
  • 1 teaspoon ground allspice
  • 1 teaspoon sea salt
  • ½ teaspoon ground black pepper

Instructions

  1. Put the bulgur in a small bowl and cover with water. Allow it to soak while you cut the tomatoes and herbs. 
  2. Drain the bulgur in a fine sieve and then rinse in. Shake off excess water and then place it in a large bowl. 
  3. Add the tomatoes, shallots, parsley, and mint to the bowl. 
  4. Combine the olive oil, lemon juice, allspice, salt, and pepper in a small bowl and whisk. Then pour on top of the herb mixture and stir to combine. 
  5. Taste to make sure it has enough salt and pepper and then serve immediately or save in the refrigerator for up to 3 days. 

Nutrition Information:

Yield:

4

Serving Size:

1

Amount Per Serving: Calories: 299Total Fat: 28gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 23gCholesterol: 0mgSodium: 557mgCarbohydrates: 13gFiber: 4gSugar: 4gProtein: 3g

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