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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Comments
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Hello, I was wondering if this salad could be made with couscous instead of bulgur? Thank you!
Sure, Caroline, that should work. Enjoy!
Hope it’s ok to ask about this! I’m hosting a brunch for ten people and am planning to make two (or three?) of your quiches, the arugula and Parmesan salad, your pumpkin bread, a zucchini bread, mixed fruit, homemade granola, Greek yogurt, homemade jam and want to have one or two other salads. How would this one be? And maybe the Egyptian barley salad? Too much? Not enough? Any other suggestions? I really appreciate your guidance! I used to go to my mom for this kind of advice 🙁
Hi Jane, of course it’s okay to ask! I think the tabbouleh would work nicely, but if you’re looking for something more seasonal, the Egyptian barley salad would be a good choice. Another option would be this French grated carrot salad. Hope that helps and that everyone enjoys!
Thanks very much! I really appreciate your advice!
Absolutely love this recipe. It’s easy to make and tastes great! I really enjoy the bulgar wheat and taste of the herbs!
Wow! I’ve always loved bulgur wheat and have been so disappointed ordering tabbouleh in restaurants because I too, love the ratio of herbs and bulgar. Thank you again, Jenn!
Made this weekend – so refreshing, delicious and healthy. Will definitely make this again!!
I just finished making this and it tastes wonderful! I expect it will even taste better tomorrow when we have it with lamb burgers. Love that it can be made ahead and lasts well too!
What soup would you pair this with? I need to make a light lunch for some young adults. Thanks!
Hi Karen, This would pair nicely with my corn soup or creamy zucchini soup. You can check out some other good summer soup options here. Hope everyone enjoys whatever you make!
Can cilantro be substituted for the parsley?
Sure, Tracy – enjoy!
My education via Jenn continues. I had never heard of bulgur nor tabbouleh until last summer when I was privileged to become a recipe tester for Jenn’s upcoming cookbook due out in September. Based on testing that recipe, Mediterranean Bulgur Salad, another of Jenn’s Bulgur Salad recipes has been chosen for a dinner party this weekend. All of her Bulgur Salad recipes (the test recipe, the dinner party recipe, and this one) are very similar. Based on my experience with the test recipe, I am giving 5 Stars.
Co-worker from Lebanon gave me her recipe years ago – it is my go to! Differences: soak the wheat in cold water, don’t cook it. 3 fairly large bunches of curly parsley chopped in the food processor. No mint, no honey, no cucumber, no cumin, just salt and pepper. About 6 green onions sliced. 6 Roma tomatoes, seeded and chopped. Fresh lemon and olive oil.
Sounds like you did not even try the recipe, but just decided that yours is a better one. In that case, your comment is not a review and not at all helpful.
Would you be referring to #2 bulgar? Have not tried your recipe yet but I like the added honey which I have never done.
Yes, that’s correct. Hope you enjoy!
Can quinoa be substituted for the bulgur to make it gluten free?
Sure! Please LMK how it turns out. 🙂