Tabbouleh

Ingredients

• 180 g (1 cup)bulgur wheat, rinsed and drained
• 480 ml (2 cups)water
• 60 g (1 cup)fresh parsley, finely chopped
• 10 g (½ cup)fresh mint leaves, finely chopped
• 1 mediumtomato, diced
• ½cucumber, diced
• 40 g (¼ cup)red onion, finely chopped
• 60 ml (¼ cup)olive oil
• 60 ml (¼ cup)fresh lemon juice
• to tastesalt and pepper

Instructions

1. 1

   Soak the bulgur

   Bring 480 ml (2 cups) of water to the boil in a medium saucepan. Stir in the bulgur, take the pan off the heat and cover it. Leave for about 30 minutes, until the bulgur is tender and has absorbed the water.

2. 2

   Chop the vegetables

   While the bulgur soaks, finely chop the parsley, mint, tomato, cucumber and red onion.

3. 3

   Combine the salad

   Fluff the cooked bulgur with a fork and leave it to cool. Put it in a large bowl with the chopped vegetables and herbs.

4. 4

   Mix the dressing

   Whisk the olive oil and lemon juice together in a small bowl. Pour the dressing over the bulgur mixture and toss to coat.

5. 5

   Season to taste

   Add salt and pepper, tasting and adjusting the seasoning as needed.

6. 6

   Chill the salad

   Refrigerate the tabbouleh for at least 30 minutes before serving so the flavours can come together.

7. 7

   Serve the tabbouleh

   Serve cold or at room temperature as a side dish or light main course, with pita bread or grilled meats if you like.

What is tabbouleh?

Tabbouleh is a Levantine salad, widely enjoyed across the eastern Mediterranean, built around fresh herbs, lemon and bulgur. This version pairs parsley and mint with tomato, cucumber and red onion for a fresh, varied texture.

Bulgur makes the salad more substantial, while the lemon and olive oil dressing brings the grains and vegetables together. The recipe is straightforward: soften the bulgur, chop the produce, then toss and chill.

Nutrition and macros by portion

The nutrition label shows one serving as written: 380 calories, 28g protein, 35g carbs, 14g fat.

Bulgur is the main source of carbohydrate and also contributes some protein; olive oil supplies most of the fat. To balance the plate, serve a portion alongside grilled meat or another protein-rich accompaniment, as suggested in the recipe.

The herbs and vegetables

Parsley: chop it finely so it mixes evenly through the grains and is easy to eat. Fresh, crisp leaves give the salad its green, herbal character.

Mint: use finely chopped leaves to add a cool, fragrant note without leaving large pieces in the bowl.

Tomato and cucumber: dice them into small pieces for a little juiciness and crunch in each serving. Red onion adds a sharper bite.

Getting the bulgur right

Covered soaking: after the water comes to the boil, take the pan off the heat before adding the lid and leaving the bulgur to sit for about 30 minutes. It is ready when tender and the water has been absorbed.

Cooling: fluff the grains with a fork, then let them cool before combining them with the chopped ingredients. This helps keep the fresh vegetables crisp.

Balancing the dressing

Lemon and oil: whisk the fresh lemon juice with the olive oil before pouring it over the salad. Toss thoroughly so the dressing reaches the bulgur and vegetables throughout.

Seasoning: add salt and pepper to taste, then sample the salad and adjust if needed. The chill can soften the impression of the seasoning, so check it again before serving.

Chilling and serving

Resting time: chill the mixed salad for at least 30 minutes to let the flavours meld. The bulgur also has time to take up some of the dressing.

At the table: serve it cold or bring it to room temperature first. Pita bread or grilled meats make suitable accompaniments, as suggested in the recipe.

A good texture in every bite

Fine chopping: small pieces of herbs and vegetables distribute more evenly through the bulgur. Keep the dice on the tomato and cucumber fairly small so they complement rather than overwhelm the grains.

Gentle tossing: mix until everything is coated, taking care not to crush the softer tomato pieces. Fluffing the bulgur first helps separate the grains.

Recipe notes & tips

• Rinse and drain the bulgur before cooking, as specified in the ingredient list.
• Chop the herbs finely so their flavour is spread through the salad.
• Wait for the bulgur to cool before mixing in the vegetables.
• Whisk the lemon juice and olive oil before dressing the salad.
• Taste and adjust the salt and pepper before chilling.
• Give the salad at least 30 minutes in the fridge before serving.

Variations

• Extra herbs: increase the parsley or mint for a more herb-forward bowl.
• More lemon: add a little extra fresh lemon juice for a sharper dressing.
• Bulgur texture: use a finer bulgur if you prefer a more delicate grain.
• Pita accompaniment: serve with pita bread for a more filling meal.
• Grilled pairing: offer it alongside grilled meats, as suggested in the recipe.

Common mistakes to avoid

• Boiling the bulgur: take the pan off the heat after the water boils, then cover and let the grains soak.
• Serving it hot: cool the fluffed bulgur before adding the vegetables and herbs.
• Large herb pieces: chop the parsley and mint finely so they mix evenly into the salad.
• Uneven dressing: whisk the oil and lemon juice together, then toss the salad thoroughly.
• Skipping the rest: chill the salad for at least 30 minutes before serving.
• Overseasoning at first: add salt and pepper gradually, tasting as you go.

How to store

Keep leftover tabbouleh covered in the refrigerator and eat within 2 days for the freshest herbs and vegetables. Serve it cold, or let it stand briefly at room temperature; this salad is not intended to be reheated.

Frequently asked questions