This Tabouli Salad Recipe (Tabbouleh) is a traditional Lebanese recipe that’s made with lots of finely chopped parsley, mint, tomatoes, and soaked bulgur wheat. Seasoned with fresh lemon juice and a little bit of olive oil, this salad is healthy, delicious, and super easy to make.
Easy Tabouli Recipe
Tabouli is simple, fresh, and so easy to make.
No fancy tableware or expectations are required, it is meant to be enjoyed as a collection with other small bites like soft pita bread, savory dips, and spice-covered meats.
These days you can find tabouli salad stocking the shelves of delis and grocery stores, but a recipe as easy (and fresh) as this is best homemade.
What is Tabouli
Tabouli (also spelled tabbouleh, tabouleh, or tabbouli), is an incredibly refreshing and delicious middle eastern salad recipe made of fresh herbs like parsley and mint, tomato, and green onion, soaked bulgur, fresh lemon juice, and olive oil.
Originating in the mountains between Lebanon and Syria sometime in the Middle Ages, tabouli is one of the Middle East’s most iconic dishes.
In countries such as Syria, Lebanon, Israel, Jordan, and Egypt, tabouli salad is often served as part of a meze. A meze is a selection of small dishes (baba ghanoush, tzatziki, dolma, falafel, hummus, shish taouk, Muhammara, etc.) that are often served as part of a multi-course meal, or as small snacks.
Is Tabouli Gluten-Free?
No. Traditional tabbouleh is made with bulgur which is made of wheat and wheat contains gluten.
Fortunately, there are a couple of really great alternatives to bulgur to make this recipe gluten-free.
Quinoa is the clear favorite and top choice among readers when it comes to bulgur substitutes. Take extra care, however, that your quinoa isn’t super water-logged or mushy. Cauliflower rice is another great alternative as it maintains texture, isn’t super flavorful, and can easily be riced to the same size as either bulgur or quinoa. Plus, it’s low in carbs, so bonus if you’re counting those.
What is in Tabouli
- Bulgur – Bulgur comes from cracked whole-grain wheat kernels that are first parboiled and then dried before packaging. As a result, bulgur cooks much faster than other varieties of whole wheat such as wheat berries (the raw version) or freekeh (my personal favorite).
- Fresh Parsley – Tabouli is all about fresh parsley. In fact, it is the most important ingredient in this whole recipe. As such, buy the freshest you can find and buy lots of it. You’ll need approximately 3 cups of it after it’s been chopped. I have made this recipe with both flat and curly parsley and I prefer curly parsley or a mix. Of course, use whatever is available to you.
- Fresh Mint – Fresh mint is also super important. While you won’t be adding as much mint as parsley, there is no substitute for fresh mint. Add more or less to suit your own personal tastes and preferences.
- Green Onions (scallions) – Green onions are pretty mild and add amazing flavor. You could add finely minced red onion, but I haven’t tried this personally, so I can’t really tell you if I would recommend it or not.
- Tomato – Tomatoes, especially if you can get your hands on some super fresh, fragrant, and in-season ones, are an amazing addition. They add a nice contrast to this very herb-centered dish.
- Extra Virgin Olive Oil – You really don’t need much as tabouli is meant to be light and fresh. You may use regular olive oil if that’s all you have available.
- Lemon Juice – Fresh lemon juice only. No concentrates.
- Salt and Black Pepper – You will need to add salt and pepper. No need to go crazy, but a teaspoon or so will help tie all the flavors together and help this salad shine.
Optional Additions
- Pomegranates. Sweet little pomegranate gems either in place of the tomatoes or in addition to, add a sweet twist.
- Garlic. But, not too much. Maybe 1-2 cloves.
- Cucumber. Cucumber is a pretty popular addition. If you decided to add this crunchy veggie, I highly recommend dicing it into pieces just as small, if not smaller than, the tomatoes.
- Lettuce. Ok, so this isn’t really a variation as it’s quite common to see tabouli served with lettuce.
- Feta Cheese. A tangy contrast to all the herb flavors.
How to Make Tabouli Salad
- Soak the bulgur: Soak the bulgur in 4 cups of boiling water (or chicken stock for more flavor). There is no need to cover or maintain a simmer over low heat, just add the boiled water, give it a stir, and soak. Soak for approximately 30 minutes, or until softened. Drain through a fine-mesh strainer, pressing the bulgur gently with a paper towel to remove any remaining liquid. Set aside to cool.
- Prepare the parsley and mint: Remove the thick stems from each bunch of parsley and mint. Either finely chop the herbs using a knife, or pulse the herbs, one bunch at a time, in a food processor until finely minced. Transfer to a large bowl.
- Combine: Combine the cooled bulgur wheat with the minced parsley and mint. Add the green onions and diced tomatoes.
- Prepare the “dressing”: In a small bowl whisk together the EVOO, lemon juice, salt, and pepper.
- Assemble: Add the dressing to the salad and mix well to combine. Season with additional salt and pepper, to taste.
Is Tabouli Salad Healthy?
Yes. It’s made with fresh plant-based ingredients and bulgur wheat that is high in vitamins, minerals, and fiber. The dressing is made of fresh lemon juice, a little bit of olive oil, and salt and pepper, to taste. Overall, everything about this salad is light and full of flavor.
Tips and Tricks
- For best results, cover and refrigerate your salad for 30-60 minutes before serving. It allows the flavors to really marinate together.
- Traditional tabouli salad is typically made primarily of fresh herbs with little speckles of bulgur mixed in. As tabbouleh has become more and more westernized, the bulgur (or quinoa, couscous, or cauliflower rice) has started to become an equal player or sometimes even dominating ingredient in the dish. In this case, there is definitely more parsley than bulgur, but likely more bulgur than you would find in traditional tabouli salad.
- Feel free to use curly or flat-leaf parsley (or a mix of both).
- Bulgur is not gluten-free (I know, I’m repeating myself). Make this recipe gluten-free by replacing the bulgur with 1/2 cup uncooked quinoa or 1 1/2 cups cauliflower rice.
- Everything in this salad is meant to be fresh. Including the lemon juice.
How Long Does Tabouli Last?
Before storing leftover tabouli salad, I first recommend draining any excess liquid that may have settled in the bottom of your salad. Transfer to an airtight container and keep refrigerated for no more than 2 days.
Can you Freeze Tabouli (Tabbouleh)?
No, you can’t freeze tabouli. Once thawed from frozen the parsley will be slimy and disintegrate, the tomatoes will be mushy and chalky, and the whole thing will taste (and smell) really awful.
Have you tried making this Tabouli Salad Recipe?
Tell me about it in the comments below! I always love to hear your thoughts. And tag me #theforkedspoon on Instagram if you’ve made any of my recipes, I always love to see what you’re cooking in the kitchen.
Tabouli Salad Recipe (Tabbouleh)
Ingredients
- 1 cup fine bulgur wheat - uncooked
- 3 bunches fresh parsley - tough stems removed (approximately 3-4 cups when chopped)
- 1 bunch fresh mint leaves - tough stems removed (approximately 1/2 cup when chopped)
- ½ cup green onions - thinly sliced
- 2 tomatoes - cored, seeded, and diced
- 3 tablespoon extra virgin olive oil
- 3 tablespoon fresh lemon juice - plus more to taste
- salt + pepper - to season
Instructions
- Soak the bulgur. Start by soaking the bulgar in 4 cups of boiling water (or chicken stock for more flavor). Allow the bulgur to soak for approximately 15-30 minutes, or until softened. Drain through a fine-mesh strainer, pressing the bulgur gently with a paper towel to remove any remaining liquid. Set aside to cool.
- Prepare the parsley and mint. Cut the thick stems from each bunch of parsley and mint. Using a sturdy chef's knife, finely chop the remaining smaller stems and leaves into small pieces. As this can be somewhat time-consuming, you may also chop your parsley and mint in a food processor, one bunch at a time. Take care, however, not to over-process as it will turn into a thick paste. Transfer each bunch of minced parsley and mint to a large salad bowl.
- Combine the salad ingredients. To the bowl filled with chopped mint and parsley, and the soaked and cooled bulgur, green onions, and chopped tomatoes.
- Prepare the "dressing". In a small mixing bowl, whisk together the olive oil, lemon juice, salt, and pepper.
- Assemble. Pour the dressing over the salad and mix well to combine. Taste and add additional salt, pepper, or lemon juice, as needed.
Jessica’s Notes
- You may use curly parsley or flat-leaf parsley (or a mix of both).
- In traditional Lebanese tabouli, there is typically much more parsley in the salad than bulger.
- Bulgur is not gluten-free. Easily make this recipe gluten-free by replacing the bulgur with 1/2 cup uncooked quinoa or 1 1/2 cups cauliflower rice.
- For best results, cover and refrigerate your salad for 30-60 minutes before serving. It allows the flavors to really marinate together.
- Keep leftovers stored in an air-tight container in the refrigerator for up to 2-3 days.
Nutritional Information
(Nutrition information provided is an estimate and will vary based on cooking methods and specific brands of ingredients used.)
I have been making Tabouli Salad for 20 years…one of my favorite things. I make it exactly like your recipe. It is very heart healthy. Yum yum!