Tabbouleh (lebanese parsley salad)

Ingredients

• 397 gparsley
• 50 gfine bulgur
• 40 gmint
• 2spring onions
• 3tomatoes
• 60 mlolive oil
• 160 mllemon juice
• ¾ tspsalt
• ½ tsppepper

Instructions

1. 1

   Soak the bulgur

   Put the fine bulgur in a small bowl with the lemon juice and olive oil. Leave it to soak for about 10 minutes.

2. 2

   Prepare the vegetables

   Remove the stems from the parsley and mint, then finely chop the leaves by hand or in a food processor. Cut the spring onions into thin rings. Quarter the tomatoes, remove the seeds and watery core, and finely dice the flesh. Put the prepared ingredients in a large bowl, mix, then season with salt and pepper.

3. 3

   Combine and season

   Add the soaked bulgur to the vegetable mixture and toss well. Taste and adjust with more salt, pepper or lemon juice if desired, then serve.

What is tabbouleh?

Tabbouleh is a Levantine salad best known for its generous amount of finely chopped parsley, with mint, tomatoes, spring onions and bulgur adding freshness and substance. This version follows that herb-forward approach and uses a lemon and olive oil soak to soften the fine bulgur.

Nutrition and macros by portion

The nutrition label shows one serving as written: 231 calories, 6g protein, 25g carbs, 14g fat.

The bulgur and vegetables provide most of the carbohydrates, while olive oil is the main source of fat; the herbs and bulgur contribute a modest amount of protein. Pair a serving with a protein-rich main such as grilled fish, beans or chicken for a more substantial plate.

Choosing the herbs

Parsley: Use fresh, leafy bunches and remove the tough stems before chopping. Dry the leaves well so the salad stays fresh rather than watery.

Mint: Fresh mint brings a cool, aromatic note. Pick the leaves from the stems and chop them finely alongside the parsley.

Getting the bulgur right

Fine bulgur: The recipe calls for fine grains, which soften quickly without cooking. Give them about 10 minutes in the lemon juice and olive oil before adding them to the salad.

Preparing the tomatoes

Seed removal: Quarter the tomatoes and scoop out the seeds and watery centre before dicing. This helps keep excess liquid from collecting in the bowl.

Even pieces: Finely dice the tomato so it mixes evenly with the herbs and bulgur.

Chopping and mixing

Fine chop: Aim for small, fairly even pieces of parsley, mint and spring onion so each serving gets a balanced mix. A food processor is an option for the herbs, but use short pulses and stop before they become paste.

Gentle toss: Once the bulgur has soaked, toss it through the vegetables until evenly distributed without crushing the tomatoes.

Serving the salad

Tabbouleh works well as a side with grilled vegetables, fish or meat, or alongside hummus and flatbread. Serve it freshly mixed so the herbs remain lively.

Taste just before serving and adjust the salt, pepper or lemon juice to suit the ingredients and your preference.

Recipe notes & tips

• Wash and dry the parsley and mint thoroughly before chopping.
• Use a sharp knife to finely chop the herbs without bruising them.
• Remove the tomato seeds and watery centre to help prevent a soggy salad.
• Let the bulgur soak for the full 10 minutes before combining it with the vegetables.
• Taste the finished salad and adjust the lemon, salt and pepper before serving.

Variations

• Extra lemon: Add a little more lemon juice at the end for a sharper finish.
• Cucumber: Finely dice cucumber and fold it in for extra crunch.
• More herbs: Increase the parsley or mint for an especially herb-heavy salad.
• Warm spices: Add a pinch of ground cumin for a gently earthy note.
• Gluten-free option: Replace the bulgur with cooked quinoa, noting that the texture will differ.

Common mistakes to avoid

• Wet herbs: Excess water dilutes the dressing; dry the leaves thoroughly after washing.
• Coarse chopping: Large pieces make the salad harder to eat evenly; chop the leaves finely.
• Watery tomatoes: Leaving in the seeds and core can make the salad wet; remove them before dicing.
• Rushed soaking: Bulgur may remain firm if added too soon; give it about 10 minutes in the dressing.
• Over-processing: Blending the herbs for too long turns them into a paste; pulse briefly or chop by hand.

How to store

Store leftovers in an airtight container in the fridge and eat within 1–2 days. The herbs soften as the salad sits, so it is best served fresh; stir before serving and drain any excess liquid.

Frequently asked questions