Tabbouleh

Ingredients

• 90 g (½ cup)bulgur #2
• 480 ml (2 cups)water
• 60 g (4 cups)chopped parsley leaves
• 12 g (½ cup)finely chopped mint leaves
• 115 g (¾ cup), or 10 green onionsfinely chopped red onion, or green onions, using the white parts and some of the green
• 300 g (2 cups)finely diced tomatoes
• 80 ml (⅓ cup)fresh lime juice
• 160 ml (⅔ cup)extra-virgin olive oil
• To tastesea salt

Instructions

1. 1

   Soak the bulgur

   Cover the bulgur with 480 ml (2 cups) of water and leave it to soak for 20–30 minutes.

2. 2

   Drain the bulgur

   Tip the bulgur into a fine colander and press it to squeeze out the water.

3. 3

   Combine the ingredients

   Put all the ingredients in a large salad bowl.

4. 4

   Season the salad

   Season with the olive oil, lime juice and salt to taste.

5. 5

   Chill before serving

   Refrigerate the salad for at least 30 minutes before serving.

What is tabbouleh?

Tabbouleh is a Middle Eastern salad, commonly associated with the Levant, made with herbs, vegetables and a little bulgur. It is known for its fresh, colourful mix of parsley, mint and tomato.

This version combines the ingredients in one bowl and lets them chill together, giving the lime, herbs and olive oil time to mingle.

Nutrition and macros by portion

The nutrition label shows one serving as written: 217 calories, 3g protein, 13g carbs, 18g fat.

The bulgur and vegetables supply most of the carbohydrates, while the olive oil is the main source of fat. The recipe contains only a modest amount of protein, so balance a serving with a protein-rich dish such as beans, fish or grilled chicken.

The herbs make the salad

Parsley: use leaves and chop them finely so they distribute throughout the salad rather than sitting in large clumps.

Mint: chop it finely too; its fresh aroma should complement the parsley, not overwhelm it.

Get the bulgur ready

Soaking: the bulgur takes 20–30 minutes in water before it is added to the bowl. Check that it has softened, then drain it thoroughly.

Draining: press the soaked grains in a fine colander to remove excess water. This helps keep the salad fresh rather than watery.

Balance the dressing

Lime: fresh juice brings acidity to the tomatoes and herbs. Add the listed amount, then season the salad with salt to taste.

Olive oil: its richness balances the sharpness of the lime. Stir the dressing through the ingredients so the bulgur and vegetables are evenly coated.

Let it chill

Resting: refrigerate the mixed salad for at least 30 minutes before serving. This gives the flavours time to come together and serves it cold and refreshing.

Texture: the finished salad should be herb-forward, with tender bulgur and distinct pieces of tomato and onion. If liquid gathers at the bottom, give it a gentle stir before serving.

What to serve with it

Serve tabbouleh as a side alongside grilled vegetables, fish or meat, or include it in a spread with flatbreads and dips. Its lively herbs and citrusy dressing pair especially well with richer dishes.

For a simple meal, serve a generous bowl with hummus or another protein-rich accompaniment.

Recipe notes & tips

• Chop the parsley and mint finely for an even mix in every forkful.
• Drain the bulgur well and press out excess water before adding it to the salad.
• Dice the tomatoes evenly so they blend neatly with the herbs and bulgur.
• Chill the salad for at least 30 minutes before serving.
• Taste after chilling and adjust the salt if needed.

Variations

• Use green onions: replace the red onion with 10 finely chopped green onions, using the white parts and some of the green.
• Add cucumber: dice it finely for extra crunch and freshness.
• Swap the citrus: use fresh lemon juice in place of lime for a different citrus note.
• Add chickpeas: fold them in for a heartier salad.
• Serve with flatbread: pair the salad with flatbread and dips as part of a larger spread.

Common mistakes to avoid

• Wet bulgur: press it in a fine colander after soaking so excess water does not dilute the dressing.
• Coarsely chopped herbs: chop the parsley and mint finely for a more even, pleasant texture.
• Large tomato pieces: dice the tomatoes finely so they mix well with the bulgur and herbs.
• Skipping the chill: refrigerate the salad for at least 30 minutes so the flavours can meld.
• Adding salt without tasting: season to taste, then check the balance again before serving.

How to store

Store the salad covered in the refrigerator and eat it within 2 days for the freshest herb texture. Stir before serving; this salad is best served cold rather than reheated.

Frequently asked questions