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Large white serving bowl filled with bulgur tabbouleh salad.
5 from 3 votes

Tabbouleh Recipe

This traditional Lebanese Tabbouleh is a fresh and delicious vegetarian salad made with finely chopped parsley, mint, tomatoes, lemon juice, and soaked bulgur wheat.
Prep Time20 mins
Cook Time15 mins
Total Time35 mins
Course: Salad, Side Dish
Cuisine: Lebanese
Keyword: Tabbouleh, Tabouli
Servings: 6 as a side
Calories: 165kcal

Ingredients

  • 1 cup uncooked bulgur
  • 3 bunches fresh parsley tough stems removed (approximately 3-4 cups when chopped)
  • 1 bunch fresh mint tough stems removed (approximately 1/2 cup when chopped)
  • 1/2 cup green onions thinly sliced
  • 2 tomatoes cored, seeded, and chopped
  • 3 tbsp olive oil
  • 3 tbsp fresh lemon juice plus more to taste
  • salt + pepper to season

Instructions

  • Soak the bulgur. Start by soaking the bulger in 4 cups 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 chefs 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, 1-bunch at a time. Take care, however, not to over-process into a 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.

Notes

  1. You may use curly or flat-leaf parsley (or a mix of both).
  2. In traditional Lebanese Tabbouleh, there is typically much more parsley when compared to bulger.
  3. 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.
  4. For best results, cover and refrigerate your salad for 30-60 minutes before serving. It allows the flavors to really marinate together.
  5. Keep leftovers stored in an air-tight container in the refrigerator for up to 2-3 days.

Nutrition

Calories: 165kcal | Carbohydrates: 22g | Protein: 4g | Fat: 8g | Saturated Fat: 1g | Sodium: 24mg | Potassium: 381mg | Fiber: 6g | Sugar: 2g | Vitamin A: 2854IU | Vitamin C: 48mg | Calcium: 58mg | Iron: 3mg
Course Salad, Side Dish
Cuisine Lebanese
Keyword Tabbouleh, Tabouli
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