Tabbouleh
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Tabbouleh is a vibrant and healthy Middle Eastern salad made from fresh herbs, nutty bulgur, and chopped vegetables.
Tabbouleh is a Middle Eastern salad traditionally made with an abundance of fresh herbs, quick-cooking bulgur, and chopped vegetables, all tossed in a zesty lemon-and-olive oil dressing. While the classic version emphasizes the herbs, I like to flip the proportions, putting bulgur and vegetables front and center. This makes it more of a hearty grain salad than an herb salad. Tabbouleh is typically served as part of a mezze platter alongside small plates, such as tzatziki, falafel, hummus, or creamy whipped feta. It also makes a terrific and healthy side dish to lamb kofta, chicken kabobs, or Greek-style lamb burgers.
“Absolutely love this recipe. It’s easy to make and tastes great!”
What You’ll Need To Make Tabbouleh
- Medium-Grind Bulgur Wheat: A whole grain made from cracked wheat, commonly used in Middle Eastern dishes. It has a nutty flavor and chewy texture. This recipe calls for medium-grind bulgur, which cooks quickly due to being parboiled and dried before packaging. It’s the most common type, with grains about the size of sesame seeds. Coarse grind bulgur, which is slightly larger, can also be used.
- Extra-Virgin Olive Oil: Adds richness and a smooth, fruity flavor to the dressing, helping to bind the salad ingredients together.
- Lemon Juice: Provides a bright, tangy acidity that balances the rich olive oil and complements the fresh herbs and vegetables.
- Garlic: Adds a pungent, aromatic depth to the dressing.
- Cumin: Brings a warm, earthy spice that adds a subtle complexity to the salad.
- Honey: Adds a touch of sweetness to balance the acidity of the lemon juice and the sharpness of the garlic.
- English Hothouse Cucumber: While not traditionally included in tabbouleh, cucumber adds a refreshing crunch and vibrant color.
- Cherry or Grape Tomatoes: Provide juicy bursts of sweetness and a pop of color.
- Fresh Mint and Flat-Leaf Parsley: Traditional herbs in tabbouleh, these add a fresh, aromatic flavor. The combination of mint and parsley offers a more nuanced taste than using just one herb.
- Scallions: Add a mild onion flavor without overpowering the other ingredients, contributing to the salad’s fresh, bright taste.
- Jump to the printable recipe for precise measurements
Step-by-Step Instructions
In a small pot, bring the water and 1/2 teaspoon of the salt to a rapid boil.
Add the bulgur, stir to moisten, then cover the pot and remove from the heat.
Let sit 15 to 30 minutes, until all the water is absorbed. Let the bulgur cool to room temperature.
While the bulgur soaks, chop all the vegetables and herbs.
In a large bowl, combine the oil, lemon juice, garlic, cumin, honey, pepper, and remaining 3/4 teaspoon salt.
Whisk to combine.
Add the cooled bulgur, the cucumber, tomatoes, mint, parsley, and scallions.
Toss well, then taste and adjust seasoning if necessary.
Cover and refrigerate the tabbouleh until ready to serve. It can be made up to 2 days ahead of time.
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Tabbouleh
Tabbouleh is a vibrant and healthy Middle Eastern salad made from fresh herbs, nutty bulgur, and chopped vegetables.
Ingredients
- 1¼ cups water
- 1¼ teaspoons salt, divided
- 1 cup medium-grind (#2) bulgur wheat
- ¼ cup extra-virgin olive oil
- 3 tablespoons fresh lemon juice (from 1 to 2 lemons)
- 1 small clove garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon honey
- ½ teaspoon freshly ground black pepper
- 1 English hothouse cucumber, halved, seeded, and finely diced
- 1 pint (10.5 ounces) cherry or grape tomatoes, halved
- ⅓ cup packed finely chopped fresh mint
- ½ cup packed finely chopped fresh flat-leaf parsley
- ⅔ cup thinly sliced scallions, light and green parts, from 1 bunch
Instructions
- In a small pot, bring the water and ½ teaspoon of the salt to a rapid boil. Add the bulgur, stir to moisten, then cover the pot and remove from the heat. Let sit 15 to 30 minutes, until all the water is absorbed. Let the bulgur cool to room temperature.
- In a large bowl, whisk together the oil, lemon juice, garlic, cumin, honey, pepper, and remaining ¾ teaspoon salt.
- Add the bulgur, the cucumber, tomatoes, mint, parsley, and scallions. Toss well, then taste and adjust seasoning if necessary. Cover and refrigerate until ready to serve.
- Note: Bulgur is sold in most large supermarkets and organic food stores (you can often find it in the bulk bins). Medium-grind bulgur is the most common (the grains are about the size of sesame seeds); coarse grind bulgur is slightly coarser and may be substituted.
- Make-Ahead Instructions: The salad can be made and refrigerated up to two days ahead of time.
Nutrition Information
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- Per serving (4 servings)
- Calories: 288
- Fat: 15 g
- Saturated fat: 2 g
- Carbohydrates: 38 g
- Sugar: 6 g
- Fiber: 7 g
- Protein: 6 g
- Sodium: 751 mg
- Cholesterol: 0 mg
This website is written and produced for informational purposes only. I am not a certified nutritionist and the nutritional data on this site has not been evaluated or approved by a nutritionist or the Food and Drug Administration. Nutritional information is offered as a courtesy and should not be construed as a guarantee. The data is calculated through an online nutritional calculator, Edamam.com. Although I do my best to provide accurate nutritional information, these figures should be considered estimates only. Varying factors such as product types or brands purchased, natural fluctuations in fresh produce, and the way ingredients are processed change the effective nutritional information in any given recipe. Furthermore, different online calculators provide different results depending on their own nutrition fact sources and algorithms. To obtain the most accurate nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator.
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This is my favourite tabbouleh salad. The ratio of bulgur, veggies and herbs is just right. I’ve tried other recipes and the parsley and mint have been overpowering. I used less cumin and added a pinch of nutmeg, coriander, marjoram and allspice. I also added zucchini. The leftover salad kept well for a few days. I didn’t use all the dressing on day one, but needed the remaining dressing to moisten the leftovers.
I love this salad! I make it with riced cauliflower instead of bulgar wheat. The only drawback is that the cauliflower doesn’t absorb the dressing so I give it a good stir before serving. The balance of ingredients in this recipe seems perfect to me. My guests rave about it. Still hungry…have another serving and no need to worry about carbs or calories.
Jenn, yours is the only recipe website that I use. Thank you for all the work you put into your recipes.
I didn’t have bulgur so I made this with quinoa instead. It was so good! Such a delicious, healthy and fresh tasting side dish. I’m looking forward to making it as written in the future. Thank you!