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    Home » Mediterranean recipes

    Tabouli Salad Recipe (Tabbouleh)

    Published: Oct 19, 2020 · Modified: Jun 18, 2021 by Shadi HasanzadeNemati · This post may contain affiliate links .

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    Jump to Recipe Print Recipe

    Tabouli, also known as tabbouleh, is a classic Mediterranean salad that's very simple to make and is ready in 20 minutes. This is a healthy and refreshing salad bursting with amazing flavors.

    a bowl of tabbouleh salad on a wooden board.

    If you're all about fresh and easy salads, then this tabouli recipe is for you! What I love about Mediterranean cuisine is that fresh ingredients are used on a daily basis and food is always simple yet delicious. A cool, crisp salad such as fattoush or tabouli takes any regular meal to a whole new level.

    Table Of Contents:
    • All about tabouli
    • The ingredients
    • How to make tabouli
    • 💭Tips to make tabouli
    • Serving suggestions
    • Storing the leftovers
    • Frequently asked questions
    • More salad recipes
    • Step-by-Step Recipe

    All about tabouli

    Tabbouleh or tabouli - either spelling is acceptable - 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 a side dish or a light lunch. It's naturally dairy free and vegan.

    The ingredients

    For tabbouleh recipe you need tomatoes, cucumbers, bulgur, parsley, olive oil, lemon and lime.

    Bulgur - You need fine bulgur to make tabbouleh, which doesn't need to be cooked in boiling water. Fine bulgur is available at many supermarkets or online.

    Tomatoes - Firm tomatoes such as roma tomatoes work perfectly for this recipe. I usually take out the middle part to keep the salad from having extra liquid.

    Herbs - Parsley and mint are the main ingredients used in this recipe. Be generous with the parsley and make sure the herbs are well washed and dried.

    Depending on the region and preferences of individual families, other ingredients such as cucumbers, 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 make tabouli

    soak the bulgur in water, add the herbs and tomatoes. add the dressing.
    1. Soak the fine bulgur in some hot water and set it aside for 10 minutes.
    2. Fluff the bulgur and mix it with the chopped parsley, mint and tomatoes.
    3. Pour the olive oil and lemon juice over the salad and season with salt and pepper. Serve immediately or chill in the fridge for 30 minutes and then serve.

    Alternatively, you can soak the bulgur in the olive oil and lemon juice combination and skip making the dressing. Make sure to season the salad with salt and pepper after you add the bulgur to the chopped vegetables.

    tabbouleh in a white a blue plate on a grey background.

    💭Tips to make tabouli

    • Refrigerate the salad for 30 minutes before serving for the best taste.
    • Make sure to chop all the vegetables and herbs very finely. A sharp knife would work best here.
    • Make sure you're using fine or extra fine bulgur. Coarse bulgur isn't suitable for this recipe.

    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 main dish such as beef shawarma and shish tawook. It would also make a wonderful side dish for chicken shawarma, arayes or homemade falafel.

    Storing the leftovers

    Place the leftovers in an airtight glass container and refrigerate for up to 2 days. Give the salad a good stir and add a splash of olive oil before serving.

    Tabouli contains fresh herbs and tomatoes, I don't recommend freezing it since it would alter the flavor and texture of the vegetables.

    Frequently asked questions

    Is tabbouleh gluten free?

    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.

    Can I make this ahead of time?

    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.

    Can I use coarse bulgur for this recipe?

    Tabbouleh is made with fine bulgur that's soaked in some liquid such as warm water. Coarse bulgur is large and needs to be cooked separately, it won't work for this salad.

    Can I use quinoa or couscous?

    You can use other ingredients such as quinoa, couscous or even cauliflower rice to make tabouli, but keep in mind that it won't be the classic version. Moreover, the flavor and texture will be different.

    More salad recipes

    • Salad Shirazi (Persian Cucumber Tomato Salad)
    • Fattoush Salad Recipe
    • Easy Mediterranean Potato Salad
    • Cucumber Tomato Avocado Salad

    Did you make this recipe? I'd love to hear about it! Please comment and leave a 5-star🌟 rating below. You can also follow us on Instagram, Facebook, Pinterest or subscribe to our newsletter to get a free e-Cookbook!

    Step-by-Step Recipe

    Tabbouleh Salad Recipe

    Shadi HasanzadeNemati
    Tabouli, also known as tabbouleh, is a beautiful Middle Eastern salad that's very simple to make. Fresh tomatoes, and finely chopped herbs, mixed with bulgur, lemon juice, and olive oil, are the ingredients of this simple yet delicious salad. This salad is ready in 20 minutes.
    5 from 11 votes
    Print Recipe Pin Recipe
    Prep Time 15 mins
    Cook Time 15 mins
    Chilling time 30 mins
    Total Time 30 mins
    Course Appetizer, Salad
    Cuisine Mediterranean, middle eastern
    Servings 4 servings
    Calories 218 kcal

    Ingredients
      

    • ¼ cup fine bulgur
    • 2 cups parsley finely chopped
    • 2 Roma tomatoes diced
    • ½ cup fresh mint chopped
    • ⅓ cup olive oil extra virgin
    • 1 lemon juice of
    • 1 teaspoon salt
    • ½ teaspoon 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.
    • In a large bowl mix the parsley with mint, tomatoes and bulgur.
    • Add in the olive oil, lemon juice, salt and pepper.
    • Mix well to combine.
    • Serve immediately or refrigerate for 30 minutes before serving.

    Video

    Notes

    1. 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.
    2. It's best to refrigerate this salad for 30 minutes before serving. 
    3. 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.
    4. Store the leftovers in an airtight container and refrigerate for up to 2 days. To serve, give it a good stir and add a splash of olive oil. 
    5. 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.

    Nutrition

    Calories: 218kcalCarbohydrates: 13gProtein: 3gFat: 19gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 13gSodium: 604mgPotassium: 348mgFiber: 4gSugar: 2gVitamin A: 3032IUVitamin C: 60mgCalcium: 70mgIron: 3mg
    Did you make this recipe? Let us know how it was by leaving a comment and a 5-star review!

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    Reader Interactions

    Comments

    1. Liz

      July 01, 2021 at 11:20 am

      5 stars
      I'm making chickpea "gyros" tonight so this is going to be the perfect side dish! Thanks for sharing the recipe!

      Reply
    2. Amanda Finks

      July 01, 2021 at 9:30 am

      5 stars
      I love the bright fresh flavors in this salad! So good!

      Reply
    3. Noelle Simpson

      January 29, 2021 at 12:43 pm

      5 stars
      Yum! This was the perfect salad for a quick lunch, adding lots of lemon and it was very refreshing 🙂

      Reply
    4. Sam

      January 29, 2021 at 12:20 pm

      5 stars
      This salad was delicious and easy to make! The whole family loved it!!

      Reply
    5. Lola Osinkolu | Chef Lola's Kitchen

      October 22, 2020 at 2:59 pm

      5 stars
      Looks so simple and fresh!

      Reply
    6. Fiona

      June 15, 2019 at 11:25 pm

      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.

      Reply
      • Shadi HasanzadeNemati

        August 06, 2019 at 6:59 am

        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 🙂

        Reply
    7. Chris Collins

      September 09, 2018 at 2:45 pm

      5 stars
      I love a good tabbouleh salad and your version looks so delicious! Can't wait to give it a go!

      Reply
      • Shadi HasanzadeNemati

        September 10, 2018 at 9:34 am

        Hope you enjoy this tabouli!

        Reply
    8. David @ Cooking Chat

      September 09, 2018 at 2:38 pm

      5 stars
      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.

      Reply
      • Shadi HasanzadeNemati

        September 10, 2018 at 11:01 am

        You're welcome David, like couscous, some forms of bulgur can also be simply soaked 🙂

        Reply
    9. Lauren Vavala @ DeliciousLittleBites

      September 09, 2018 at 11:02 am

      5 stars
      I love this salad! It's so fresh and delicious, and pretty simple to make! Great recipe!

      Reply
      • Shadi HasanzadeNemati

        September 10, 2018 at 11:02 am

        Thank you! Tabbouleh is our favorite!

        Reply
    10. Allison - Celebrating Sweets

      September 09, 2018 at 10:22 am

      5 stars
      I love how healthy this is! I can't wait to try it!

      Reply
      • Shadi HasanzadeNemati

        September 10, 2018 at 11:20 am

        Hope you enjoy this!

        Reply
    11. Shanika

      September 09, 2018 at 9:16 am

      5 stars
      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!

      Reply
      • Shadi HasanzadeNemati

        September 10, 2018 at 11:42 am

        Wow I didn't know bulgur is used in Jamaican cuisine! Hope you love this!

        Reply
    12. Krissy Allori

      September 09, 2018 at 9:00 am

      5 stars
      This is one of my favorite recipes to make when I'm wanting something fresh and healthy!

      Reply
      • Shadi HasanzadeNemati

        September 10, 2018 at 11:34 am

        Yes! Tabouli is a great way to use up the herbs!

        Reply

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