Tabbouleh

Ingredients

• 180 g (1 cup)bulgur
• 355 ml (1½ cups)boiling water
• 45 ml (3 tablespoons)extra-virgin olive oil
• 60 ml (¼ cup)freshly squeezed lemon juice
• zest of 1lemon
• 2 large clovesgarlic, minced
• 5 ml (1 teaspoon)kosher salt
• 0.6 ml (⅛ teaspoon), or more to tastefreshly ground black pepper
• about 60 g (2 cups)finely chopped flat-leaf parsley (about 2 to 4 good-sized bunches)
• about 15 g (½ cup)finely chopped fresh mint
• 4green onions, white and green parts, minced
• 30 ml (2 tablespoons)minced red onion
• about 300 g (2 cups)peeled and diced English or Persian cucumbers
• 3vine-on tomatoes, divided

Instructions

1. 1

   Soak the bulgur

   Put the bulgur in a small heatproof bowl. Pour over the boiling water and stir gently, then leave for 30 minutes. If water remains, drain the bulgur well in a fine-mesh sieve; press it with paper towels to remove as much moisture as possible. Transfer it to a large mixing bowl and let it cool to room temperature.

2. 2

   Mix the dressing

   In a small bowl, whisk together the olive oil, lemon juice, lemon zest, garlic, salt and pepper. Pour the dressing over the cooled bulgur and stir until evenly coated.

3. 3

   Add the vegetables

   Add the parsley, mint, green onion, red onion and cucumber to the bulgur. Dice two of the tomatoes and add them, leaving any juices on the chopping board behind. Fold gently to combine.

4. 4

   Chill and serve

   Refrigerate the tabbouleh for 1 to 3 hours. Transfer it to a serving bowl or platter, cut the remaining tomato into wedges and arrange them on top. Serve immediately.

What is tabbouleh?

Tabbouleh is a Middle Eastern herb salad, commonly made with parsley, mint, bulgur, lemon and olive oil. Its fresh herbs and sharp dressing give it a lively flavour, while the bulgur makes it satisfying enough for a light lunch.

This version combines finely chopped herbs and vegetables with soaked bulgur, then chills the salad so the flavours can mingle. Tomato wedges added just before serving give the finished dish a fresh, colourful top.

Nutrition and macros by portion

The nutrition label shows one serving as written: 82 calories, 2g protein, 8g carbs, 5g fat.

Bulgur supplies most of the carbohydrates, while olive oil contributes most of the fat; the herbs and vegetables add freshness and a small amount of protein. Pair a serving with a protein-rich main such as grilled chickpeas or chicken to make a more complete meal.

Getting the bulgur right

Bulgur first: soaking it in boiling water for 30 minutes softens it without needing a separate cooking step. Drain it thoroughly if water remains, and press gently with paper towels so excess moisture does not dilute the dressing.

Cool before dressing: letting the bulgur reach room temperature helps the lemon and olive oil coat it evenly. It also keeps the fresh herbs from wilting when they are folded in.

The herbs and vegetables

Parsley and mint: flat-leaf parsley brings the main herbal flavour, while mint adds a cool, aromatic note. Chop them finely so they distribute through the bulgur rather than sitting in large pieces.

Cucumber and tomato: English or Persian cucumbers are chosen for their nearly seedless flesh. Dicing two tomatoes into the salad while leaving their loose juices behind helps keep the mixture from becoming watery.

Balancing the dressing

Lemon and oil: whisking the lemon juice, zest and olive oil with garlic and seasoning makes a simple, fragrant dressing. The zest contributes citrus aroma, while the juice gives the salad its tang.

Seasoning: the dressing goes onto the cooled bulgur before the herbs and vegetables. This gives the grains a chance to absorb its flavour, and the pepper can be adjusted to taste.

Chilling and serving

Chill for 1 to 3 hours as directed, then transfer the salad to a serving bowl or platter. Add the tomato wedges at the end so they remain distinct on top.

Tabbouleh works as a side alongside a larger meal or as a light lunch. Serve it cold, and fold gently when arranging it so the chopped herbs and cucumber keep their shape.

A fresh, finely chopped finish

Evenly chopped ingredients make each forkful balanced, so take care to cut the herbs, onions and cucumber into small pieces. A sharp knife helps avoid crushing the herbs and releasing extra liquid from the vegetables.

Gentle folding is useful once the tomatoes are added: it combines the salad without breaking them down. Keep the remaining tomato for the final garnish rather than mixing it in.

Recipe notes & tips

• Use a fine-mesh sieve to drain the soaked bulgur thoroughly.
• Press the drained bulgur with paper towels if it still feels wet.
• Chop the parsley and mint finely for a more even texture.
• Leave the tomato juices on the chopping board when dicing the two tomatoes for the salad.
• Fold the ingredients together gently to keep the vegetables intact.
• Add the tomato wedges just before serving.

Variations

• More herbs: Increase the parsley for an especially herb-forward salad.
• Extra lemon: Add a little more lemon juice to make the dressing sharper.
• Cucumber choice: Use English or Persian cucumber, as both are nearly seedless.
• Peppery finish: Add more freshly ground black pepper to taste.
• Serving platter: Arrange the finished salad on a platter and garnish with the remaining tomato wedges.

Common mistakes to avoid

• Wet bulgur: Drain it well and press with paper towels so the dressing does not become diluted.
• Warm grains: Let the bulgur cool to room temperature before dressing and adding the herbs.
• Large herb pieces: Chop the parsley and mint finely so they spread through the salad.
• Watery tomatoes: Leave the loose juices from the diced tomatoes on the chopping board.
• Rough mixing: Fold gently after adding the vegetables to avoid crushing them.
• Early garnish: Add the tomato wedges after chilling, just before serving.

How to store

Store leftovers in a covered container in the refrigerator and use within 2 to 3 days for the freshest texture. Serve chilled; this salad is best enjoyed without reheating.

Frequently asked questions