Tabbouleh Salad Recipe: Light, Refreshing, and Delicious

Table of contents:

How to Make Tabbouleh (Tabouli)

Ingredients

• ½ cup bulgur wheat
• 1 cup boiling water
• 2-3 cups finely chopped fresh parsley
• 2-3 tomatoes, diced
• 1 cucumber, diced
• ½ – 1 red onion, diced
• ½ cup fresh mint leaves, finely chopped (optional)
• ⅓ cup extra-virgin olive oil
• 2 lemons, juice only
• Salt and pepper, to taste

Equipment Needed

• Large and small mixing bowl
• Kitchen knife and cutting board 

Instructions

1. Place the bulgur wheat in a large bowl and pour the boiling water over it. Cover the bowl with a lid or plate. Let it sit for up to 30 minutes (check your packaging as times vary), or until the bulgur is tender and has absorbed the water. If there is any excess water, drain it.
2. While the bulgur is soaking, finely chop the fresh parsley (you can use a food processor if you like), mint leaves (if using), tomatoes, cucumber, and red onion.
3. In a small bowl, whisk together the extra-virgin olive oil and fresh lemon juice. Pour the dressing over the tabbouleh and toss the ingredients until well combined.
4. Once the bulgur is ready, fluff it with a fork to separate the grains. When it has cooled down, combine the bulgar with the chopped ingredients and mix well to incorporate the dressing. 
5. Season with salt and pepper to taste.
6. Refrigerate the tabbouleh for at least 1 hour before serving to allow the flavors to meld.

Cooking notes:

Now, I’ve given you quite a few options when it comes to some of the quantities. Traditional tabbouleh has more parsley (3 cups) and less tomato (2) and onion (½) than I used in the video. If I’m serving it to friends I love to make it more colorful and use a little less parsley to suit more tastes (so, 3 tomatoes and 2 cups of parsley). 

You may want to use just ½ an onion, especially for kids. Mint is an ingredient that is often used but comes down to personal taste. It will give it a nice fresh taste but mint doesn’t agree with everyone, so I usually leave it out if making it for guests — or you can chop some up and serve it on the side and let people sprinkle some on.

Tips for Making Tabbouleh

Can I Chop the Parsley in a Food Processor?

It’s not something I recommend. It’s not that I chop the parsley for fun but I’ve tried using a food processor and it’s more hassle than it’s worth. The two main reasons why this doesn’t always save time or actually help you are: 1. You might end up with mush, and 2. Cleaning parsley off a food processor is an effort.  

Chopping the parsley does take a few minutes but it’s not hard if you have a sharp knife. If you pulse or try and mix the parsley in a food processor, you have to keep stopping and scraping the parsley off the sides of the processor and mixing it, then pulsing again. If you keep your food processor on too long, then you end up with parsley sludge. 

If you do use a food processor, make sure you keep stopping and scraping, and rinse or clean the food processor as soon as you’re done. 

Do I Have to Chill Tabbouleh Before Serving?

It’s best to, just as it lets the flavors meld. Plus, tabbouleh tastes better served chilled. If all of your ingredients are in the fridge and you make it straight away, you can eat it after making it and it definitely won’t be the end of the world, and you’ll still benefit from all the brilliant health aspects. But, if you can pop it in the fridge for an hour or more it tastes even more delicious.

Ingredient Substitutions and Additions

Onion

I normally use red onion but it’s also really common to use green onion. You can even use white onion if you want a strong flavor (but halve the amount). 

Vegetable Stock

You can boil some vegetable stock and use this to soak the bulgar wheat for extra flavor. Just be mindful of how much salt is in the stock and adjust how much salt you add for seasoning. 

Garlic

You can add some fresh garlic to your tabbouleh dressing. Use a garlic crusher to press one garlic clove and add it to the olive oil and lemon juice and mix through, then pour it all over the salad. 

Ground Coriander

You can also add some ground coriander to your dressing. Mix in between ¼-½ teaspoon when you’re making your dressing. 

Grain-Free Option

Use quinoa or large couscous instead of bulgar wheat and follow the instructions on the packet to prepare it. 

Health Benefits of Tabbouleh

All of the ingredients in tabbouleh have some health benefits. You don’t need to feel guilty eating this salad!

Bulgur Wheat

Bulgar wheat is rich in fiber, which promotes digestive health. It also provides essential nutrients like manganese, magnesium, and iron.

Fresh Parsley

It’s high in antioxidants, supporting overall health. More specifically, it’s known to help manage diabetes, improve blood pressure, help prevent kidney stones, and more. 

Tomatoes

Tomatoes are an excellent source of vitamins C and A. They also contain lycopene, a powerful antioxidant, so are also good at keeping you healthy overall.

Red Onion

Also contains antioxidants as well as anti-inflammatory compounds. It also provides essential nutrients like vitamin C and fiber.

Extra-Virgin Olive Oil

Olive oil is a big part of the healthy Mediterranean diet. It contains healthy monounsaturated fats, promoting heart health, as well as antioxidants and anti-inflammatory properties.

Lemon Juice

High in vitamin C, it helps to boost the immune system. It also supports digestion and detoxification.

Cucumber

Cucumbers are hydrating and low in calories. But they still manage to contain vitamins and minerals, including vitamin K and potassium.

Overall, this tabbouleh recipe is a nutritious and delicious dish that combines whole grains, fresh vegetables, and herbs, offering you a balance of essential nutrients for a healthy diet. It’s also fairly simple to throw together and just requires a little chopping. I hope you enjoy this as much as I do and it starts to feature on your menu regularly. Enjoy!

Nutrition Information

More Healthy Mediterranean Recipes

• Melitzanosalata (Greek Eggplant Dip)
• Turkish Beetroot Yogurt Dip with Seasonal Roasted Veg
• Baked Mediterranean Rice with Dates, Apricots, and Chickpeas
• Za’atar With Roasted Eggplant and Artichoke Hearts

Tabbouleh Salad Recipe: Light, Refreshing, and Delicious

Byron

Tabbouleh salad is a refreshing, healthy, and delicious recipe that goes with so many dishes. It’s great as a side, as part of a mezze, or as a light main.

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Prep Time 10 minutes mins

Cook Time 30 minutes mins

Refrigerate 1 hour hr

Total Time 1 hour hr 40 minutes mins

Course Appetizer, Salad, Side Dish, Vegan

Cuisine Lebanon, Mediterranean

Servings 6 side

Calories 153 kcal

Equipment

• Large and small mixing bowl
• Kitchen knife and cutting board

Ingredients

  

• ½ cup bulgur wheat
• 1 cup boiling water
• 2-3 cups finely chopped fresh parsley
• 2-3 tomatoes diced
• 1 cucumber diced
• ½ – 1 red onion diced
• ½ cup fresh mint leaves finely chopped (optional)
• ⅓ cup extra-virgin olive oil
• 2 lemons juice only
• Salt and pepper to taste

Instructions

 

• Place the bulgur wheat in a large bowl and pour the boiling water over it. Cover the bowl with a lid or plate. Let it sit for up to 30 minutes (check your packaging as times vary), or until the bulgur is tender and has absorbed the water. If there is any excess water, drain it.
  ½ cup bulgur wheat, 1 cup boiling water
• While the bulgur is soaking, finely chop the fresh parsley (you can use a food processor if you like), mint leaves (if using), tomatoes, cucumber, and red onion.
  2-3 cups finely chopped fresh parsley, 2-3 tomatoes, 1 cucumber, ½ – 1 red onion, ½ cup fresh mint leaves
• In a small bowl, whisk together the extra-virgin olive oil and fresh lemon juice. Pour the dressing over the tabbouleh and toss the ingredients until well combined.
  ⅓ cup extra-virgin olive oil, 2 lemons
• Once the bulgur is ready, fluff it with a fork to separate the grains. When it has cooled down, combine the bulgar with the chopped ingredients and mix well to incorporate the dressing.
• Season with salt and pepper to taste.
  Salt and pepper
• Refrigerate the tabbouleh for at least 1 hour before serving to allow the flavors to meld.

Video

Keyword Lebanon, Mediterranean, Salad, Tabbouleh

Byron

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