Lebanese Tabbouleh Salad

Ingredients

• 3 bunchesparsley
• 45 g (¼ cup)fine bulgur wheat
• 1Roma tomato
• 3spring onions
• 15 g (¼ cup)fresh mint
• 60 ml (¼ cup)olive oil
• 60 ml (¼ cup)lemon juice
• to tastesalt

Instructions

1. 1

   Soak the bulgur

   Cover the bulgur with the lemon juice and leave it to soak for at least 30 minutes.

2. 2

   Prepare the parsley

   While the bulgur soaks, wash and dry the parsley. Remove the stems and keep the leafy parts.

3. 3

   Chop the parsley

   Chop the parsley as finely as possible.

4. 4

   Chop the onions

   Finely chop the spring onions, including the white parts.

5. 5

   Chop the vegetables

   Finely chop the mint and tomato, then add them to the parsley and spring onions.

6. 6

   Dress the salad

   Add the soaked bulgur and olive oil. Adjust the lemon juice and salt to taste.

7. 7

   Mix and serve

   Mix everything well and serve.

What is Lebanese tabbouleh?

Tabbouleh is a Levantine salad closely associated with Lebanon, built around fresh herbs, lemon and olive oil. This version combines parsley with mint, tomato, spring onions and a modest amount of fine bulgur.

The generous herbs keep the salad lively, while soaking the bulgur in lemon juice helps it soften and brings citrus flavour through the grains.

Nutrition and macros by portion

The nutrition label shows one serving as written: 583 calories, 7g protein, 22g carbs, 56g fat.

The olive oil supplies most of this serving’s fat, while the bulgur contributes carbohydrates. The herbs and vegetables add a little protein, but this is mainly a fresh side salad rather than a protein-centred dish; pair it with beans, lentils or another protein-rich main to make a more balanced plate.

Choosing the ingredients

Parsley: Use the leafy parts and dry them well after washing so excess water does not dilute the dressing. Flat-leaf parsley is easy to chop finely, but either common type works.

Bulgur: Fine bulgur is best here because it softens during the lemon soak without needing to be cooked. Coarser grains may stay firm using this method.

Tomato and mint: Choose a ripe tomato and fresh mint, then chop both finely so they mix evenly with the parsley.

Getting the texture right

Fine chopping: Take time with the parsley, spring onions, mint and tomato. Smaller pieces make each forkful more balanced and help the dressing coat the salad.

Dry herbs: After washing the parsley, dry it thoroughly before chopping. Wet leaves can make the finished salad watery.

The lemon soak

Bulgur: Give the fine grains at least 30 minutes in the lemon juice, as directed, so they can soften before being mixed into the salad. Stir them into the chopped ingredients only after soaking.

Seasoning: The recipe calls for adjusting lemon juice and salt to taste at the end. Taste the mixture before serving and add only what it needs.

Balancing the dressing

Olive oil: Add it after the bulgur has soaked, then mix thoroughly so the grains and chopped ingredients are evenly dressed.

Lemon: The citrus should taste bright alongside the herbs, rather than overwhelming them. Since some lemon juice is already used for soaking, check the salad before adding any more.

Serving ideas

As a side: Serve the tabbouleh alongside grilled vegetables, fish or meat, or with other small dishes for a Mediterranean-style meal.

With bread: It also works as part of a mezze spread with flatbread and dips. Serve it freshly mixed so the herbs remain vivid.

Recipe notes & tips

• Dry the parsley thoroughly before chopping to help prevent a watery salad.
• Use a sharp knife to chop the herbs finely without crushing them.
• Give the bulgur at least 30 minutes to soak in the lemon juice.
• Chop the tomato finely so it distributes through the salad.
• Taste the salad before adding extra lemon juice, as the bulgur has already soaked in some.
• Mix well just before serving so the oil and seasonings are evenly distributed.

Variations

• Add cucumber: Finely chop a little cucumber for extra crunch.
• Use flat-leaf parsley: Choose it for a robust herb flavour and easy chopping.
• Add more mint: Increase the fresh mint for a cooler, more aromatic finish.
• Serve with chickpeas: Add drained chickpeas to make the salad more substantial.
• Try a peppery finish: Add a pinch of black pepper along with the salt.

Common mistakes to avoid

• Leaving the bulgur too firm: Soak it for at least 30 minutes in the lemon juice before mixing.
• Using wet parsley: Dry the leaves well after washing so they do not water down the salad.
• Chopping too roughly: Cut the herbs and vegetables finely for an even texture.
• Adding extra lemon too soon: Taste after mixing, since the bulgur has already absorbed lemon juice.
• Over-salting: Add salt gradually and taste before serving.

How to store

Store leftovers in an airtight container in the fridge and eat within 2 days for the best herb texture. Serve chilled or let it sit briefly at room temperature; reheating is not suitable for this salad.

Frequently asked questions