Lebanese tabbouleh

Ingredients

• 5firm tomatoes, cut into small dice
• 5spring onions, roughly chopped
• 3 bunchesflat-leaf parsley
• 1 bunchfresh mint
• 4 tablespoonsbulgur
• 2lemons, juiced
• 5 tablespoonsolive oil
• to tastesalt
• to tasteblack pepper

Instructions

1. 1

   Soak the bulgur

   Put the bulgur in a large bowl of warm water and leave it to soften for 15 minutes.

2. 2

   Chop the herbs

   Remove the parsley stalks and finely chop the leaves with a knife or scissors. Remove the mint stalks and finely chop the leaves in the same way.

3. 3

   Drain and combine

   When the bulgur is tender, drain it and squeeze out the excess water well. Put it in a salad bowl with the tomatoes and spring onions.

4. 4

   Dress the salad

   Pour over the lemon juice and olive oil. Season with salt and pepper, then mix well.

What is Lebanese tabbouleh?

Tabbouleh is a Levantine salad associated especially with Lebanon and Syria. It is known for its abundance of chopped parsley, with mint, tomato, onion, lemon and olive oil bringing freshness and tang.

This version uses a small amount of bulgur alongside a generous quantity of herbs. That keeps the salad light in texture while giving the grains time to soften as the vegetables and dressing are prepared.

Nutrition and macros by portion

The nutrition label shows one serving as written: 150 calories, 4g protein, 17g carbs, 9g fat.

The bulgur and vegetables provide most of the carbohydrates, while olive oil supplies most of the fat; the herbs and bulgur contribute modest amounts of protein. Pair a serving with a protein-rich dish such as lentils or grilled chicken to make a more balanced plate.

The herbs make the salad

Parsley: Use flat-leaf parsley and chop it finely so its flavour is distributed throughout the bowl. Removing the stalks first also makes the texture more delicate.

Mint: Finely chopped mint adds a cool, fragrant note. Keep the quantity in proportion to the parsley so it complements rather than dominates.

Soften the bulgur

Bulgur: A 15-minute soak in warm water softens the small quantity used here. Check that it is tender before draining.

Drain well: Squeeze out excess water after draining so the salad does not become watery. This matters because the tomatoes and lemon juice also contribute moisture.

Keep the vegetables distinct

Tomatoes: Choose firm tomatoes and cut them into small dice, as the recipe specifies. Firmer flesh is easier to mix through the finely chopped herbs.

Spring onions: Rough chopping gives the salad a little more bite than the finely cut herbs. Mix them through evenly so each serving gets some.

Balance lemon and olive oil

Lemon: Freshly squeezed juice brings the sharpness that ties the herbs and tomatoes together. Add it with the olive oil, then season and mix thoroughly.

Seasoning: Salt and pepper are added to taste, so start conservatively and adjust after mixing. The flavours are easiest to judge once the dressing has coated the ingredients.

Serve it fresh

Tabbouleh works well as part of a mezze spread or beside grilled vegetables, pulses or meat. Its lemony, herb-rich flavour also makes it a refreshing contrast to richer dishes.

Serve it in a shallow bowl so the finely chopped ingredients are easy to scoop. Give it a final mix before serving to redistribute any dressing that has settled.

Recipe notes & tips

• Use firm tomatoes so their dice hold together when mixed.
• Chop the parsley and mint finely for an even texture.
• Squeeze the drained bulgur well to remove excess water.
• Mix the salad thoroughly so the lemon and oil coat the ingredients.
• Taste after mixing before adding more salt or pepper.

Variations

• More lemon: Add extra freshly squeezed juice for a sharper dressing.
• Cucumber: Fold in finely diced cucumber for extra crunch.
• More bulgur: Increase the bulgur for a grainier, more substantial salad.
• Pomegranate: Scatter in pomegranate seeds for a sweet-tart contrast.
• Chilli: Add a little finely chopped fresh chilli for gentle heat.

Common mistakes to avoid

• Wet bulgur: Excess water can dilute the dressing; drain it and squeeze it out thoroughly.
• Coarse herbs: Large pieces make the salad less even; chop the parsley and mint finely.
• Soft tomatoes: They can break down during mixing; choose firm tomatoes and dice them small.
• Too much salt at once: Seasoning is easier to control if you add it gradually and taste after mixing.
• Uneven dressing: The lemon and oil can pool; toss the salad well before serving.

How to store

Store leftovers in an airtight container in the fridge and eat within 1–2 days. This salad is served cold, so there is no need to reheat it; mix it again before serving.

Frequently asked questions