Tabouleh

Ingredients

• 1 big bunchparsley, finely chopped
• 8cos lettuce leaves, stems removed and finely chopped
• 60 ml (¼ cup)fresh mint, finely chopped
• 4shallots, finely chopped
• 4 to 5tomatoes, finely diced
• 45 g (¼ cup)burghul (cracked wheat)
• Juice of 3lemons, with more or less to taste
• 80 ml (⅓ cup), or to tasteolive oil
• To tastesalt

Instructions

1. 1

   Rinse the herbs

   After chopping the herbs, wash them in a colander, rinsing until the water runs clear. Drain them well and set aside.

2. 2

   Mix the base

   Put the burghul, diced tomatoes, lemon juice and olive oil in a bowl, then mix them together.

3. 3

   Add the herbs

   Add the drained herbs and salt to the bowl, then combine everything.

4. 4

   Mix by hand

   For a more hands-on, traditional feel, mix the salad with your hands.

5. 5

   Serve the salad

   Serve in lettuce cups or with grape leaves.

What is tabouleh?

Tabouleh is a Levantine salad traditionally built around parsley, with bulgur, herbs and vegetables dressed with lemon and olive oil. This version adds cos lettuce to the chopped greens and can be served in lettuce cups or alongside grape leaves.

Its appeal is the contrast between fresh, leafy herbs, juicy tomatoes and the small, tender grains of bulgur. A generous amount of lemon keeps the flavours bright.

Nutrition and macros by portion

The nutrition label shows one serving as written: 240 calories, 3g protein, 14g carbs, 19g fat.

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

The greens make the salad

Parsley: this is the main herb, so chop it finely to distribute it through the salad rather than leaving large leafy pieces.

Mint and lettuce: mint brings a cool, aromatic note, while the chopped cos leaves add more leafy crunch. Rinse the chopped herbs as described, then drain them well so excess water does not dilute the dressing.

Let the tomatoes dress the bulgur

Bulgur: the recipe combines it directly with the diced tomatoes, lemon juice and olive oil. The tomatoes release juice into this mixture, so finely dicing them helps the ingredients mingle evenly.

Lemon and oil: start with the stated amounts, then adjust to taste as the recipe allows. The dressing should coat the grains and greens without pooling at the bottom of the bowl.

Chop for an even texture

Fine pieces: small, consistent cuts help the parsley, mint, lettuce, shallots and tomatoes come together in each serving. A sharp knife can make chopping the herbs easier without crushing them.

Hands-on mixing: the recipe recommends mixing by hand for an authentic feel. Use clean hands and turn the salad gently so the greens are coated without being mashed.

Check the balance before serving

Taste the salad after mixing and adjust the lemon, olive oil or salt to suit your preference. The recipe gives flexibility with both the lemon juice and oil, so there is no need to assume a fixed dressing strength.

Drain the rinsed herbs thoroughly before adding them. If they are still wet, the finished salad can become watery and the dressing less distinct.

Serve it fresh

Lettuce cups: use the leaves as edible scoops for the chopped salad, adding a crisp element to each bite.

Grape leaves: serve them alongside the salad as another way to scoop or accompany it. Tabouleh also fits naturally on a table of shared salads and small dishes.

Recipe notes & tips

• Chop the herbs finely so their flavour is spread through the salad.
• Rinse the chopped herbs in a colander and drain them thoroughly.
• Dice the tomatoes small so they mix evenly with the bulgur.
• Taste the dressing mixture and adjust the lemon juice or oil to your liking.
• Mix gently by hand with clean hands to coat the ingredients without crushing them.
• Serve with lettuce cups or grape leaves for scooping.

Variations

• More lemon: add extra juice for a sharper, more citrus-led salad.
• Milder dressing: use less lemon juice and adjust after mixing.
• Less oil: reduce the olive oil to make the dressing lighter.
• Extra crunch: serve the salad in whole lettuce leaves as cups.
• Grape leaves: offer grape leaves alongside the salad for an alternative to lettuce cups.

Common mistakes to avoid

• Wet herbs: drain them well after rinsing so they do not water down the salad.
• Large herb pieces: chop the greens finely for a more even texture.
• Uneven tomatoes: dice them small so they combine readily with the bulgur.
• Too much dressing at once: begin with the stated quantities and adjust to taste.
• Rough mixing: turn the salad gently by hand to avoid crushing the greens.

How to store

Keep leftovers in a covered container in the fridge and eat within 2 days for the freshest texture. This salad is best served cold or at room temperature; stir it before serving and avoid reheating.

Frequently asked questions