Tabbouleh salad

Ingredients

• 3 bunchesparsley
• 1 bunchmint
• 1cucumber
• 150 gtomatoes
• 1onion
• 50 gpomegranate seeds
• 50 gbulgur
• 75 ml (5 tbsp)olive oil
• 80 mllemon juice
• somesalt
• somepepper

Instructions

1. 1

   Chop the herbs

   Remove the parsley and mint leaves from their stems, then chop them finely.

2. 2

   Dice the cucumber

   Wash the cucumber and cut it into small cubes.

3. 3

   Prepare the vegetables

   Finely chop the tomatoes and onion.

4. 4

   Cook the bulgur

   Prepare the bulgur according to the packet instructions.

5. 5

   Cool the bulgur

   Transfer it to a large bowl and leave it to cool.

6. 6

   Combine the ingredients

   Mix all the ingredients with the bulgur.

7. 7

   Dress the salad

   Pour over the olive oil and lemon juice, then mix everything together well.

8. 8

   Season to taste

   Add salt and pepper to taste.

9. 9

   Mix once more

   Give the salad another thorough mix, then serve.

What is tabbouleh?

Tabbouleh is a parsley-forward salad from Arab cuisine, commonly made with herbs, bulgur, vegetables and a lemony dressing. The herbs give it its fresh character, while the bulgur adds substance.

This version combines parsley and mint with cucumber, tomatoes, onion and pomegranate seeds. Plenty of lemon and olive oil bring the ingredients together, while careful handling helps keep the salad juicy rather than soggy.

Nutrition and macros by portion

The nutrition label shows one serving as written: 294 calories, 7g protein, 41g carbs, 14g fat.

The bulgur contributes most of the carbohydrates, while olive oil supplies much of the fat; the herbs, vegetables and bulgur provide some of the protein. Pair a portion with a protein-rich food such as beans or grilled tofu for a more filling plate.

The herbs set the tone

Parsley first: remove the tough stems and chop the leaves finely so they mix evenly through the salad. Mint adds a cool, aromatic note, so chop it finely too.

Keep the herbs dry after washing. Excess water can dilute the dressing and make the finished salad seem watery.

Keep the vegetables tidy

Cucumber and tomatoes: cut them into small, even pieces so their juices are spread throughout rather than pooling in a few large chunks. If the cucumber is especially wet, pat the cut pieces dry before mixing.

Onion: chop it finely so its sharper flavour does not overwhelm the herbs. Pomegranate seeds add little bursts of sweetness and colour.

Get the bulgur right

Packet instructions: bulgur cooking times and liquid requirements can vary, so follow the directions on your particular packet. Use 50 g for this recipe.

Cool it before combining: warm bulgur can soften the herbs and vegetables. Spreading it out in the large bowl helps it cool before the other ingredients are added.

Balance the dressing

Lemon and oil: the recipe uses 80 ml lemon juice and 75 ml olive oil. Mix them through thoroughly so the dressing coats the bulgur and vegetables instead of sitting at the bottom.

Add salt and pepper at the end, then taste and adjust. The herbs should stay prominent, with a bright, fruity finish rather than a heavy or watery one.

Serve it fresh

Tabbouleh works as a light lunch or as a side alongside grilled vegetables, pulses or other savoury dishes. Its lemony flavour also sits well with simple grilled foods.

Give the salad a final stir before serving, especially if it has stood for a little while. This redistributes any dressing that has settled.

Recipe notes & tips

• Chop the parsley and mint finely so they distribute evenly through the salad.
• Let the cooked bulgur cool before mixing it with the herbs and vegetables.
• Cut the cucumber and tomatoes into similarly sized pieces for an even texture.
• Mix the dressing thoroughly through the bulgur rather than pouring it in one spot.
• Taste after seasoning, as the lemon juice already gives the salad plenty of brightness.

Variations

• Extra herbs: Increase the parsley for an even more herb-led salad.
• More mint: Add extra mint for a cooler, more aromatic flavour.
• Richer grains: Replace the bulgur with cooked quinoa, cooled before mixing.
• More crunch: Add finely diced pepper for another crisp vegetable element.
• Citrus twist: Replace some of the lemon juice with orange juice for a softer fruity note.

Common mistakes to avoid

• Wet herbs: Excess water dilutes the dressing; dry the herbs well after washing.
• Warm bulgur: It can wilt the herbs; let it cool before combining.
• Large vegetable pieces: They make each bite less balanced; chop the cucumber and tomatoes small.
• Too much liquid at once: It can collect at the bottom; mix the dressing through thoroughly.
• Under-seasoning: The salad can taste flat; finish with salt and pepper to taste.

How to store

Store leftovers in a covered container in the fridge and eat within 2 days. The vegetables may release liquid as they stand, so stir before serving; this salad is best served cold and does not need reheating.

Frequently asked questions