Refreshing Tabouli Salad (Tabbouleh) with Parsley, Mint, and Lemon-Dressed Bulgur Recipe
This refreshing and vibrant Tabouli Salad (Tabbouleh) is a classic Middle Eastern dish featuring finely chopped fresh parsley and mint, mixed with soaked bulgur wheat, tomatoes, and green onions, all dressed in a zesty lemon and olive oil dressing. Perfect as a healthy side dish or light lunch, this gluten-free friendly salad bursts with fresh flavors and nutritious ingredients.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Total Time: 45 minutes
- Yield: 4 servings 1x
- Category: Salad
- Method: No-Cook
- Cuisine: Middle Eastern
- Diet: Vegetarian
Ingredients
Scale
Salad 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
Dressing Ingredients
- 3 tablespoons extra virgin olive oil
- 3 tablespoons fresh lemon juice, plus more to taste
- Salt, to season
- Freshly ground black pepper, to season
Instructions
- Soak the bulgur. Pour 4 cups of boiling water (or chicken stock for added flavor) over the bulgur wheat. Let it soak for 15 to 30 minutes, until the bulgur softens. Drain thoroughly using a fine-mesh strainer and press gently with a paper towel to remove any excess liquid. Set aside to cool.
- Prepare the parsley and mint. Remove thick stems from parsley and mint. Using a sharp chef’s knife, finely chop the smaller stems and leaves into small pieces. Alternatively, pulse each herb bunch separately in a food processor, careful not to turn them into paste. Transfer the minced parsley and mint into a large salad bowl.
- Combine the salad ingredients. Add the soaked and cooled bulgur, thinly sliced green onions, and diced tomatoes to the bowl containing the chopped herbs.
- Prepare the dressing. In a small bowl, whisk together extra virgin olive oil, fresh lemon juice, salt, and freshly ground black pepper until well emulsified.
- Assemble the salad. Pour the dressing over the bulgur and herb mixture, then toss well to combine all ingredients evenly. Taste the salad and adjust seasoning with additional salt, pepper, or lemon juice as desired.
Notes
- You may use either curly parsley or flat-leaf parsley, or a mix of both, depending on preference.
- Traditional Lebanese tabouli includes significantly more parsley than bulgur for a herb-forward flavor.
- Bulgur contains gluten; for a gluten-free version, substitute with ½ cup uncooked quinoa or 1½ cups cauliflower rice.
- For the best flavor, cover the salad and refrigerate for 30 to 60 minutes before serving to allow the flavors to meld.
- Store leftovers in an airtight container in the refrigerator for up to 2-3 days.
Keywords: Tabouli, Tabbouleh, Tabouli salad, Middle Eastern salad, Bulgur wheat salad, Parsley salad, Healthy salad, Vegetarian salad, Gluten-free option
