Tabbouleh

Ingredients

• 2 bunches (about 150 g each)parsley
• 1 small bunch (about 75 g)mint
• 2 mediumspring onions
• 1 largeripe tomato
• 1/2 glassfine bulgur
• juice of 2lemons
• 1/3 glassolive oil
• to tastesalt and pepper
• as neededromaine lettuce or white cabbage leaves, for scooping

Instructions

1. 1

   Soak the bulgur

   Rinse the bulgur and drain it, then cover it with a little water and leave it to soak for about 30 minutes.

2. 2

   Prepare the mint

   Pull the mint leaves away from their stalks.

3. 3

   Wash the produce

   Wash the parsley, mint, tomato and spring onions, then shake off any excess water.

4. 4

   Dice the tomato

   Dice the tomato and add it to the soaked bulgur.

5. 5

   Chop the herbs

   Finely chop the parsley, followed by the mint, and combine them with the bulgur and tomato.

6. 6

   Add the onions

   Finely chop the spring onions and add them to the salad.

7. 7

   Season the salad

   Add salt and pepper to taste.

8. 8

   Dress and adjust

   Add the lemon juice and olive oil, then adjust the salt if needed.

What is tabbouleh?

Tabbouleh is a Levantine salad in which parsley and mint take centre stage, with bulgur, tomato and a lemony dressing alongside them. This version keeps that fresh, finely chopped character and serves the salad with leaves for scooping.

The generous amount of herbs gives it a lively flavour, while the soaked bulgur brings a little substance without dominating the bowl.

Nutrition and macros by portion

The nutrition label shows one serving as written: 250 calories, 4g protein, 17g carbs, 20g fat.

Bulgur and the vegetables provide most of the carbohydrates, while olive oil supplies most of the fat; the herbs and bulgur contribute a little protein. Pair a portion with a protein-rich dish and extra vegetables for a more substantial, balanced plate.

Choose and prepare the bulgur

Fine bulgur: this recipe calls for fine grains, which soften during soaking and suit the salad's delicate texture. Rinse and drain them before covering with a little water for about 30 minutes.

Check the texture: after soaking, the grains should be tender rather than crunchy. Drain any excess water before mixing so the salad does not become watery.

Keep the herbs fresh

Parsley first: chop it finely so it mixes evenly with the smaller grains and tomato. Shake the washed leaves dry first, as excess water can dilute the dressing.

Mint next: remove the leaves from their stalks and chop them finely. Its fresh aroma is strongest when the leaves are cut shortly before mixing.

Balance the dressing

Lemon and oil: the lemon juice gives the salad its sharp edge, while olive oil rounds it out. Add both, then taste and adjust the salt rather than seasoning heavily at the start.

Tomato: use a ripe tomato for sweetness and juiciness. If it is especially wet, remove some of the seedy centre before dicing to help keep the mixture from turning watery.

Aim for a finely chopped texture

Even pieces: finely chopped herbs and spring onions distribute their flavour throughout the bulgur. Take care not to crush the tomato as you fold everything together.

Final check: the grains should be tender, the herbs vivid, and the dressing noticeable without pooling at the bottom of the bowl.

Serve it for scooping

Lettuce or cabbage: use romaine or white cabbage leaves as edible scoops, as suggested in the recipe. Their crispness contrasts with the soft grains and herbs.

At the table: serve the salad freshly dressed, either as a light meal or beside other dishes. Keep the leaves separate until serving so they remain crisp.

Recipe notes & tips

• Use fine bulgur so it softens well during the 30-minute soak.
• Shake the washed herbs dry before chopping to avoid watering down the salad.
• Chop the parsley, mint and spring onions finely for an even mix.
• Taste the salad after adding the lemon and oil, then adjust the salt.
• Keep the lettuce or cabbage leaves separate until serving so they stay crisp.

Variations

• Extra lemon: add more lemon juice to taste for a sharper dressing.
• More mint: increase the mint for a stronger, cooler herbal flavour.
• Cucumber: finely dice some cucumber for extra crunch.
• Lettuce base: serve the salad in romaine leaves as individual scoops.
• Cabbage scoops: use crisp white cabbage leaves instead of romaine.

Common mistakes to avoid

• Coarse chopping: large herb pieces make the salad uneven; chop the parsley and mint finely.
• Wet herbs: excess wash water can thin the dressing; shake the leaves dry before chopping.
• Too much soaking water: excess liquid can make the mixture soggy; drain the bulgur well after soaking.
• Overmixing the tomato: vigorous stirring can break it down; fold the ingredients together gently.
• Seasoning too early: the final balance depends on the lemon and oil; taste again after dressing and adjust the salt.

How to store

Refrigerate leftovers in a covered container and eat within 2 days for the freshest herb texture. Store the lettuce or cabbage leaves separately, and stir the salad before serving.

Frequently asked questions