Tabouli Recipe

Tabouli salad or Tabbouleh is a simple Mediterranean salad of very finely chopped vegetables, lots of fresh parsley and bulgur wheat, all tossed with lime juice and olive oil. Grab my tips and watch the video for how to make tabouli below.

Tabouli is likely the topmost famed Mediterranean/Middle Eastern salad there is. Because it is now sold in most large supermarkets around the world, I feel compelled to dispel one thing: the “star of the show,” so to speak, in a tabouli recipe is not the bulgur. The idea is to have a little bulgur with the salad, not a little salad with your bulgur.

Tabouli Salad Recipe

Traditional tabouli salad recipe with parsley, mint, bulgur wheat, finely chopped vegetables and a zesty dressing. Recipe with step-by-step photos.

Prep: 20min

Total: 20min

Yield: 6

Nutrition Facts: servingSize None, calories 190 calories, Sugar 8.5 g, Sodium 396.3 mg, Fat 10 g, Saturated Fat 1.5 g, Trans Fat 0 g, Carbohydrate 25.5 g, Fiber 3.1 g, Protein 3.2 g, Cholesterol 0 mg

Ingredients:

• 1/2 cup fine bulgur wheat
• 4 firm Roma tomatoes, very finely chopped
• 1 English cucumber (hothouse cucumber), very finely chopped
• 2 bunches parsley, part of the stems removed, washed and well-dried, very finely chopped
• 12-15 fresh mint leaves, stems removed, washed, well-dried, very finely chopped
• 4 green onions, white and green parts, very finely chopped
• Salt
• 3-4 tbsp lime juice (lemon juice, if you prefer)
• 3-4 tbsp Early Harvest extra virgin olive oil
• Romaine lettuce leaves to serve, optional

Instruction:

1. Wash the bulgur wheat and soak it in water for 5-7 minute. Drain very well (squeeze the bulgur wheat by hand to get rid of any excess water). Set aside.
2. Very finely chop the vegetables, herbs and green onions as indicated above. Be sure to place the tomatoes in a colander to drain excess juice.
3. Place the chopped vegetables, herbs and green onions in a mixing bowl or dish. Add the bulgur and season with salt. Mix gently.
4. Now add the the lime juice and olive oil and mix again.
5. For best results, cover the tabouli and refrigerate for 30 minutes. Transfer to a serving platter. If you like, serve the tabouli with a side of pita and romaine lettuce leaves, which act as wraps or “boats” for the tabouli.
6. Other appetizers to serve next to tabouli salad:Hummus; Baba Ganoush; or Roasted Red Pepper Hummus

Best Tabbouleh

Learn how to make delicious, authentic tabbouleh at home! This tabbouleh (also spelled tabouli) is even better than your favorite Lebanese restaurant’s. Recipe yields 6 servings (a little over 1 cup each).

Prep: 20min

Total: 35min

Yield: 6

Nutrition Facts: servingSize None, calories 172 calories, Sugar 1.8 g, Sodium 399.1 mg, Fat 13 g, Saturated Fat 1.9 g, Trans Fat 0 g, Carbohydrate 14 g, Fiber 3.3 g, Protein 3 g, Cholesterol 0 mg

Ingredients:

• 1/2 cup bulgur
• 1 cup diced cucumber (1 small-to-medium)
• 1 cup diced tomato* (1 large)
• 1 teaspoon fine sea salt, divided
• 3 medium bunches curly parsley
• 1/3 cup (2/3 ounce) chopped fresh mint (optional but recommended—you can chop it in the food processor with the parsley)
• 1/3 cup thinly sliced green onion
• 1/3 cup extra-virgin olive oil
• 3 to 4 tablespoons lemon juice, to taste
• 1 medium clove garlic, pressed or minced

Instruction:

1. Cook or soak the bulgur until tender according to package directions. Drain off any excess water, and set aside to cool.
2. Meanwhile, combine the diced cucumber and tomato in a medium bowl with 1/2 teaspoon of the salt. Stir, and let the mixture rest for at least 10 minutes, or until you’re ready to mix the salad.
3. To prepare the parsley, cut off the thick stems. Then, finely chop the parsley and remaining stems—you can do this by hand, but it’s much easier in a food processor with the standard “S” blade. Process 1 bunch at a time (it should yield about 1 cup chopped), transferring the chopped parsley to a large serving bowl before proceeding with the next.
4. Add the cooled bulgur, chopped fresh mint (if using) and green onion to the bowl of parsley. Strain off and discard the cucumber and tomato juice that has accumulated in the bottom of the bowl (this ensures that your tabbouleh isn’t too watery). Add the strained cucumber and tomato to the bowl.
5. In a small measuring cup or bowl, whisk together the olive oil, 3 tablespoons lemon juice, garlic, and remaining 1/2 teaspoon salt. Pour it into the salad and stir to combine. Taste, and adjust if necessary—add another tablespoon of lemon juice for zing, or salt for more overall flavor.
6. If you have the time, let the salad rest for 15 minutes before serving to let the flavors mingle. Otherwise, you can serve it immediately or chill it for later. Tabbouleh will keep well in the refrigerator, covered, for up to 4 days.

Lebanese Tabbouleh Salad

This traditional Lebanese Tabbouleh Salad recipe is a healthy vegan Mediterranean appetizer made with bulgur, parsley, mint and chopped vegetables.

Prep: 40min

Total: 40min

Yield: 6

Serving Size: 1 serving

Nutrition Facts: calories 141 kcal, Carbohydrate 8 g, Protein 2 g, Fat 12 g, Saturated Fat 2 g, Sodium 19 mg, Fiber 2 g, Sugar 1 g, servingSize 1 serving

Ingredients:

• ⅓ cup extra virgin olive oil
• 3 tablespoons lemon juice
• ¼ cup extra fine bulgur wheat
• 2 bunches parsley (about 2 cups chopped)
• 1-2 vine-ripe firm tomatoes
• 2 green onions (both green and white part)
• ¼ cup fresh mint leaves (optional)
• Salt and pepper

Instruction:

1. In a small bowl, whisk together olive oil and lemon juice until well combined. Then add the bulgur to the dressing and let it soak until it is soft and plumped, about 15 minutes.
2. Meanwhile, prepare the vegetables by washing, drying thoroughly and finely chopping them. When preparing the tomatoes, it helps to use a colander to drain the excess juice, which you can use in another recipe at a later time.
3. Place the chopped vegetables in a large bowl. Add the optional mint. Season with salt and pepper. Then pour the bulgur and dressing mixture over. Gently toss to combine.
4. Serve at room temperature or cold, with lettuce if desired.

Tabbouleh (Tabouli) Salad

Tabbouleh (or Tabouli )is a refreshing classic Lebanese salad recipe. It’s made with fresh parsley, tomatoes, scallions and bulgur wheat with a simple olive oil lemon dressing.

Prep: 15min

Total: 15min

Yield: 8

Serving Size: 1 cup

Nutrition Facts: servingSize 1 cup, calories 190 calories, Sugar 2, Sodium 165, Fat 10, Saturated Fat 1.4, unSaturated Fat 8, Trans Fat 0, Carbohydrate 24, Fiber 5, Protein 4.3, Cholesterol 0

Ingredients:

• 1½ cup bulgur wheat
• 1 cup of boiling water
• 4 medium tomatoes, diced (see note #3)
• 4 scallions, sliced
• 3 big bunches of parsley, finely chopped (we recommend using a food processor)- (see note #1)
• ¾ cup freshly squeezed lemon juice
• 1/3 cup olive oil
• 1/2 tsp salt or to taste
• A bunch of fresh mint, chopped (optional)

Instruction:

1. Rinse the bulgur wheat, using a fine mesh strainer
2. In a medium bowl, combine the bulgur and 1 cup of boiling water. Cover it with a plate or plastic wrap and let it soak for at least 15 minutes, until it has absorbed all or most of the water. If you are using coarser bulgur wheat, let it soak for at least 30 minutes. Taste it and make sure is tender, but still has a bite. If it’s not, add a little more boiling water. When ready, squeeze any excess water, if there is any left
3. In a large bowl, combine the soaked bulgur wheat, tomatoes, scallions and parsley and toss well. Add the lemon juice, olive oil and salt and toss again. Refrigerate until ready to serve

Tabbouleh Recipe (Salad)