This Tabbouleh Recipe (Lebanese Tabouli Salad) is a refreshing and healthy Middle Eastern salad made with fresh parsley, tomatoes, and bulgur. It is full of flavor, color, and nutrition and is extremely easy to make with just a handful of ingredients.
This simple Tabouli Salad is the perfect side dish for Shish Tawook (Turkish Chicken Kebab, Grilled Lamb Kofta - Izgara Kofte, and Mediterranean Green Beans (Taze Fasulye).
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What is Tabbouleh?
Tabbouleh (or Tabouli) is a Mediterranean salad originated from Lebanon and Syria. This delicious and healthy salad is consisting of a generous amount of fresh parsley, bulgur wheat, onions and tomatoes dressed with a lemon-and-olive oil dressing.
Tabouli Salad is one of the Middle East’s most iconic dishes and widely popular in Eastern Mediterranean countries such as Syria, Lebanon, Israel, Palestine, Jordan, Turkey, and Iraq. It is typically served as a part of a mezze platter along with Authentic Hummus, Baba Ganoush Without Tahini, Yaprak Sarma - Dolma (Stuffed Grape Leaves), and Icli Kofte (Turkish Kibbeh).
Ingredients and Substitutes
- Bulgur - Bulgur is one of the two main ingredients and is available in a range of grinds, typically fine, medium, coarse and extra coarse. It is often confused with couscous which is actually pasta, not a grain. Tabouli salad requires fine bulgur which is also a common ingredient for Mercimek Kofte (Lentil Balls) or Kisir (Turkish Bulgur Salad). You can easily find all types of bulgur in Turkish or Middle Eastern shops.
- Parsley - The second main ingredient is parsley. Authentic tabbouleh recipe uses loads of parsley hence the name is Lebanese Parsley Salad. You can use both curly and flat-leaf parsley.
- Tomatoes - They add more texture and color to the salad as well as a refreshing flavour. Juicy summer tomatoes are always the best option but if you can't find them, cherry tomatoes work well too.
- Mint- Fresh mint is traditionally added to this salad which provides a refreshing flavour.
- Red onions - You can substitute them with shallots or spring onions.
- Lemon juice - It is the perfect element that adds freshness to the salads and is commonly used in dressings. Use freshly squeezed lemon juice, not the bottled ones.
- Olive oil - I use a good quality extra virgin olive oil for salad dressings.
- Pomegranate molasses - It is a thick syrup made with pomegranate juice and is commonly used in Middle Eastern / Turkish recipes. It has an intense sweet-and-sour flavor which reminds me of balsamic reduction. It is perfect to use for salad dressing or marinade. You can buy it from most Turkish / Middle Eastern shops or from Amazon .
- Pomegranate seeds - I love the colour they add to this salad as well as the sweetness and extra crunchy texture. It is optional and you can omit them.
Add to Your Tabbouleh Salad
- Cucumber - Peel and finely dice them, scoop the seeds out if using large cucumbers.
- Garlic - Turn 1 clove of garlic into a paste with a Mortar and Pestle or grate it using a Microplane Zester Grater.
- Spring onion - Slice both green and white parts of 2 - 3 spring onions to add a subtle flavour to your tabouli salad.
Step-by-Step Instructions
This tabbouleh recipe is super easy and straightforward. However, there are a few simple tips and steps that you need to follow to achieve the best results:
Cook the Bulgur
Place the bulgur in a pan filled with cold water and bring to a boil on medium heat. Lower the heat when it boils and then gently simmer for 15 -20 minutes or until they are cooked al dente.
Drain the bulgur and then let it cool down while preparing the rest of the salad. When it's cooled down, fluff the bulgur using a fork before adding the rest of the ingredients.
Chop the Vegetables and Herbs
Wash and finely dice the tomatoes and then place them in a large bowl. Peel and finely dice the red onion and then add it to the tomatoes. Wash the parsley leaves and then let them totally dry before chopping.
Make sure you use a sharp knife while chopping the parsley to avoid bruising the leaves. Wash, dry and chop the mint leaves.
Combine the Ingredients
Add the bulgur, parsley, mint, pomegranate seeds, lemon juice, pomegranate molasses, olive oil and salt to the bowl. Mix all together until nicely combined, taste and then adjust the amount of seasoning to your taste.
What to Serve With Tabbouleh Salad?
Tabouli Salad is a great addition to mezze selection. Alternatively you can serve it as an appetizer or side dish for a wide variety of meals such as:
Top Tips From the Chef
- Use extra fine bulgur for Tabouli Salad. If you use larger grain, you need to adjust the soaking time and the amount of water you use soaking.
- Chop your herbs with a very sharp knife to avoid bruising them. Don't use your food processor for chopping herbs.
- Same as any other salad recipes, use the freshest and best ingredients you could possibly get.
- Cover and refrigerate your salad for 30-60 minutes before serving. It allows the flavors develop together.
- You can cook the bulgur a few days in advance and keep it for up to three days until you want to make tabbouleh salad.
Recipe FAQs
Tabbouleh is one of the healthiest salads and is made with all healthy ingredients such as parsley, bulgur, tomatoes, lemon juice, onions and olive oil. This delicious and refreshing salad helps with weight loss and also cleanses the body.
Yes, you can replace bulgur wheat with quinoa, hempseed seeds or wild rice for making a gluten-free version of this vegan salad.
Although they both are made from wheat, they are different. Bulgur is a whole grain made of cracked and partially boiled durum wheat. It is commonly used in Mediterranean and Middle Eastern cuisines. Couscous is not a whole grain, it is a tiny pasta made of semolina. It is a common ingredient in North African and Middle Eastern recipes.
To store, place your Lebanese Tabouli salad into an airtight container and refrigerate it for up to 3 days.
I don't recommend freezing this salad.
Related Recipes
For other healthy & delicious Mediterranean salad recipes why not try:
Did you make this recipe? Please let me know how it turned out! Leave a comment below and tag @cookingorgeous on Instagram and hashtag it #cookingorgeous.
I hope you enjoy the process of making this authentic Lebanese Tabouli Salad as much as you enjoy eating it! 🙂
Bon appétit! / Afiyet olsun!
Tabbouleh Recipe (Lebanese Tabouli Salad)
Equipment
- 1 Saucepan
Ingredients
- 100 g fine bulgur (½ cup)
- 2 medium tomatoes (finely diced)
- 1 small red onion (finely diced)
- 2 cups flat leaf parsley (finely chopped)
- 2 tablespoon fresh mint leaves (finely chopped)
- ½ pomegranate (seeds)
- 1 tablespoon lemon juice
- 1 tablespoon pomegranate molasses
- 2 tablespoon extra virgin olive oil
- 1 teaspoon salt
Instructions
- Place the bulgur in a pan filled with cold water and bring to a boil on medium heat.
- Lower the heat when it boils and gently simmer for 15 -20 minutes or until they are cooked al dente.
- Drain the bulgur and let it cool down while preparing the rest of the salad. When it's cooled down, fluff the bulgur using a fork before adding the rest of the ingredients.
- Wash and finely dice the tomatoes and place them in a large bowl.
- Peel and finely dice the red onion and add to the tomatoes.
- Wash the parsley leaves and let them totally dry before chopping. Make sure you use a sharp knife while chopping the parsley to avoid bruising the leaves.
- Wash, dry, and chop the mint leaves and add to the bowl with tomatoes and onions along with the bulgur, parsley, pomegranate seeds, lemon juice, pomegranate molasses, olive oil, and salt.
- Mix all together until nicely combined, taste, and adjust the amount of seasoning to your taste.
Notes
- Make sure you use a sharp knife while chopping the parsley to avoid bruising the leaves.
- Use extra fine bulgur for Tabouli Salad. If you use larger grain, you need to adjust the soaking time and the amount of water you use soaking.
- Chop your herbs with a very sharp knife to avoid bruising them. Don't use your food processor for chopping herbs.
- Cover and refrigerate your salad for 30-60 minutes before serving. It allows the flavors develop together.
- Use quinoa for a gluten free option.
- You can cook the bulgur a few days in advance and keep it for up to three days until you want to make tabbouleh salad.
Ayla
Thank you for sharing your delicious, easy, and healthy recipe!
Lucy Daniel
That was a fantastic dish, Avla! The recipe was simple to remember and quick to prepare. However, I didn't want to consume bulgur as I'm seeking a gluten-free substitute. Can you recommend an alternative ingredient? I've looked and found quinoa as a possible replacement, but I'm not sure if it's the appropriate decision. However, I followed your directions, and the result was great and a big hit with my family. Keep sharing.
Ayla Clulee
Hi Lucy
I am glad you and your family enjoyed the Tabbouleh, it is a very refreshing and healthy salad!
The best gluten-free replacement for bulgur wheat is quinoa but you can also use wild rice if you prefer.
Best wishes
Ayla Clulee
Daphne
Looks so fresh and healthy. Would basil work with this salad?
Ayla Clulee
Hi Daphne
Parsley is one of the main ingredients and a characteristic of this healthy salad. However, you can replace the mint with basil if you like. I hope you try and love it as much as we do!
Best wishes
Ayla