Tabouli, also known as tabbouleh, is a beautiful Middle Eastern salad that's very simple to make and is ready in 30 minutes. Fresh cucumber, tomatoes, and finely chopped herbs, mixed with bulgur, lemon juice, and olive oil, are the ingredients of this simple yet delicious salad.
If you're all about healthy and easy salads, then this tabouli recipe is for you! Living in Turkey was an essential stop on my culinary journey because Istanbul was where I discovered how much Mediterranean recipes have in common with Middle Eastern cuisine. I love how fresh and seasonal ingredients are used in Mediterranean cuisine on a daily basis and food is always simple yet delicious. A cool, crisp salad such as Mediterranean salad, fattoush or traditional Greek salad is an essential part of a complete Mediterranean or Middle Eastern meal.
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Tabouli and its benefits
Tabbouleh or tabouli - either spelling is acceptable, so I'll alternate throughout this post - is a Mediterranean salad that's pretty simple and easy to make. Its main ingredients are parsley, herbs, and vegetables such as cucumbers and tomatoes. It's a light salad that makes a great side to most dishes. It's very common in the region and you can find it in almost any Mediterranean or Middle Eastern restaurant.
Since it's made with bulgur, which is rich in fiber, vitamin B, and protein, tabouli is very good for you. The dressing is made with olive oil which is a healthy fat. This salad is a good option as healthy side dish or a light lunch. It's naturally dairy free and vegan.
The ingredients
Bulgur - First of all, you'll need bulgur, which you can get at many supermarkets, Mediterranean or Middle Eastern shops, or online. Bulgur comes in different sizes and for this recipe, you need fine bulgur. You can Read more about bulgur wheat and what you can do with it.
Cucumbers - I love using Persian cucumbers for this recipe. However, English cucumbers work too. If the cucumbers you're using are too seedy, make sure to scoop out and discard the seeds before chopping them.
Tomatoes - Firm tomatoes such as roma tomatoes work perfectly for this recipe.
Herbs - Parsley and mint are the main ingredients used in this tabbouleh recipe. This recipe is a great way to use up the herbs you have in the fridge.
Depending on the region and preferences of individual chefs, other ingredients such as bell pepper, red onion or green onion are used as well.
The dressing used is made with lemon juice, olive oil, salt and pepper. Such simple dressing gives so much flavor to this fresh and filling salad!
How to cook bulgur wheat
For this recipe, you need fine bulgur which cooks when soaked in some kind of liquid. Simply place it in a bowl and pour ¾ cup boiling water into the bowl and stir well. Let it sit for about 20 minutes until bulgur has soaked the water and is cooked. Let it cool completely and fluff with a fork before using it in the salad.
Another way to cook fine bulgur for tabbouleh is to soak it in a combination of olive oil and lemon juice instead of making the dressing separately.
Instructions
- Soak the fine bulgur in some hot water and set it aside for 15 minutes.
- Fluff the bulgur and let it cool completely. Mix it with cucumbers, tomatoes, parsley and mint.
- Make the dressing and pour it over the salad. Mix to combine. Chill the salad in the fridge for at least thirty minutes before serving.
Alternatively, you can soak the bulgur in the olive oil and lemon juice combination and skip making the dressing. Make sure to season the salat with salt and pepper after you add the bulgur to the chopped vegetables.
Serving suggestions
Tabouli is always served cold. It's best to prepare it about an hour before serving so it's cold when it comes to the table.
This salad is perfect with any kind of chicken, beef or lamb dish such as shish tawook or Turkish stuffed eggplant. It would also make a wonderful side dish for chicken shawarma or homemade falafel as well.
Another way to tabbouleh is to have it as part of a mezze platter with some homemade hummus, muhammara and manakish zaatar.
Frequently asked questions
Since bulgur is a form of wheat, tabouli made with bulgur is not gluten-free or grain free. You can use quinoa instead of bulgur if you need it to be gluten-free. Some cooks might use riced cauliflower instead of bulgur or quinoa and while it's not authentic, many seem to enjoy it.
Yes, you can make this salad a day in advance and refrigerate in an airtight container. Leaving tabouli in the fridge will allow the flavors to combine which makes this salad even more delicious.
Notes and tips
- You can make this salad with quinoa or couscous. It won't be the classic tabbouleh salad, but it's tasty.
- Tabbouleh salad is always served cold. It's best to chill it in the fridge before serving it.
- For a fresh tabouli salad, mix the dressing with the salad right before serving. It's best to serve it on the same day or within 24 hours.
- I don't recommend freezing tabbouleh salad as it contains tomatoes, cucumbers and parsley. These vegetables don't freeze well and become mushy and grainy, ruining the flavor and texture of the salad.
- Make sure to use extra firm tomatoes to make this salad. Softer tomatoes might release their juice which will change the texture of the salad.
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Step-by-Step Recipe
Tabbouleh Salad Recipe
Ingredients
- ¼ cup fine bulgur
- 1 ½ cups parsley finely chopped
- 2 Roma tomatoes diced
- 2 Persian cucumbers diced See note #2
- ½ cup fresh mint chopped
- ⅓ cup olive oil extra virgin
- 1 lemon juice of
- 1 tsp salt
- ½ tsp black pepper
Instructions
- Soak the bulgur in ½ cup hot water and let it sit for 15 minutes. Fluff with a fork and let it cool completely.
- Add parsley, tomatoes, cucumbers, and fresh mint to the bulgur.
- In another bowl, mix olive oil, lemon juice, salt and pepper and place it in the fridge.
- Serve the dressing over the salad and mix to combine.
- Cover the bowl and place it in the fridge to cool for at least 30 minutes before serving.
Video
Notes
- Alternatively, you can soak the bulgur in the olive oil and lemon juice then add it to the chopped vegetables. You won't need a dressing in this case. Add salt and pepper to taste.
- You can make this salad with quinoa or couscous. It won't be the classic tabbouleh salad, but it's tasty.
- Tabbouleh salad is always served cold so you can make it one day in advance.
- I don't recommend freezing tabbouleh salad as it contains tomatoes, cucumbers and parsley. These vegetables don't freeze well and become mushy and grainy, ruining the flavor and texture of the salad.
- Make sure to use extra firm tomatoes to make this salad. Softer tomatoes might release their juice which will change the texture of the salad.
Liz
I'm making chickpea "gyros" tonight so this is going to be the perfect side dish! Thanks for sharing the recipe!
Amanda Finks
I love the bright fresh flavors in this salad! So good!
Noelle Simpson
Yum! This was the perfect salad for a quick lunch, adding lots of lemon and it was very refreshing 🙂
Sam
This salad was delicious and easy to make! The whole family loved it!!
Lola Osinkolu | Chef Lola's Kitchen
Looks so simple and fresh!
Fiona
Thank you very much for posting this recipe. Your Tabbouleh is a bit different from my version. In my recipe there is just a very small quantity of bulghur used, the salad is predominantly bright green as it contains such a lot of fresh parsley and mint. I'm going to try making yours today as I have family coming over. Thank you for this different take on a family favourite. Will let you know how it turns out.
Shadi HasanzadeNemati
Hi Fiona, thank you for your comment. I have tried tabbouleh with less bulgur too and it's absolutely tasty! The tabbouleh you see in the video is actually made with more greens and less bulgur 🙂
Chris Collins
I love a good tabbouleh salad and your version looks so delicious! Can't wait to give it a go!
Shadi HasanzadeNemati
Hope you enjoy this tabouli!
David @ Cooking Chat
This looks like a beautiful version of a classic dish! I didn't know you could simply soak bulgur in some instances, thanks for the tip.
Shadi HasanzadeNemati
You're welcome David, like couscous, some forms of bulgur can also be simply soaked 🙂
Lauren Vavala @ DeliciousLittleBites
I love this salad! It's so fresh and delicious, and pretty simple to make! Great recipe!
Shadi HasanzadeNemati
Thank you! Tabbouleh is our favorite!
Allison - Celebrating Sweets
I love how healthy this is! I can't wait to try it!
Shadi HasanzadeNemati
Hope you enjoy this!
Shanika
This salad looks so refreshing and healthy! Bulgur is something that my parents eat in their Jamaican culture and while I haven't tried it, I'm tempted after seeing this!
Shadi HasanzadeNemati
Wow I didn't know bulgur is used in Jamaican cuisine! Hope you love this!
Krissy Allori
This is one of my favorite recipes to make when I'm wanting something fresh and healthy!
Shadi HasanzadeNemati
Yes! Tabouli is a great way to use up the herbs!