Best Tabouli (Parsley and Bulgur Salad)
Tabouli (Parsley and Bulgur Salad)
Tabouli, also spelled Tabbouleh, is a bright, herb-packed salad rooted in Levantine cuisine. Made primarily with finely chopped parsley, bulgur wheat, tomatoes, and lemon juice, it’s a refreshing, fiber-rich side that’s light yet satisfying. Traditionally served as part of a mezze spread, Tabouli celebrates freshness, simplicity, and balance.
Ingredients and Tools Needed
Ingredients (Serves 4):
- 1/2 cup fine bulgur wheat
- 2 large bunches of fresh flat-leaf parsley, finely chopped
- 1/4 cup fresh mint, finely chopped
- 3 medium tomatoes, diced
- 1 small cucumber, diced (optional)
- 3 green onions or 1/4 red onion, thinly sliced
- Juice of 2 lemons (about 4 tablespoons)
- 1/4 cup extra virgin olive oil
- Salt and black pepper to taste
Tools:
- Mixing bowl
- Sharp knife & cutting board
- Fine strainer
- Citrus juicer (optional)
Understanding the Core Ingredients
Parsley: The heart of Tabouli—used in large amounts. Choose fresh, vibrant bunches and chop very finely for best texture.
Bulgur Wheat: Pre-cooked and dried cracked wheat that rehydrates easily. Use fine (#1) bulgur for authentic texture—no cooking needed, just soak.
Mint: Offers cooling depth and pairs beautifully with the brightness of lemon and tomato.
Lemon & Olive Oil: Combine to create a tart, silky dressing that ties all the ingredients together.
Step-by-Step Preparation
Step 1: Soak the Bulgur
Place bulgur in a bowl. Pour hot water just to cover and let it soak for 10–15 minutes, until tender. Drain any excess water and fluff with a fork.
Step 2: Prep the Herbs and Veggies
Finely chop parsley and mint. Dice tomatoes and cucumber. Thinly slice onions. Place everything in a large mixing bowl.
Step 3: Make the Dressing
In a small bowl, whisk together lemon juice, olive oil, salt, and pepper. Adjust acidity or seasoning to taste.
Step 4: Combine and Toss
Add the soaked bulgur to the bowl with herbs and veggies. Pour the dressing over and mix well. Let sit for 10 minutes so flavors meld.
Step 5: Serve Chilled or Room Temp
Serve as a salad, side dish, or part of a mezze platter.
Serving Suggestions
- Pair with hummus, falafel, or grilled chicken
- Scoop with pita bread or serve in lettuce cups
- Use as a topping for grain bowls or wraps
Nutritional Highlights
- High in vitamin C, K, and antioxidants
- Great source of fiber and complex carbs
- Naturally vegan and dairy-free
- Low in fat, refreshing, and hydrating
Gluten-Free Quinoa Tabouli variation:
Quinoa Tabouli (Gluten-Free Parsley Salad)
A gluten-free twist on the classic, Quinoa Tabouli swaps bulgur for fluffy quinoa while keeping all the bright, herby goodness. It’s light, protein-packed, and perfect for those avoiding wheat.
Ingredients (Serves 4):
- 1/2 cup dry quinoa
- 2 bunches fresh parsley, finely chopped
- 1/4 cup fresh mint, chopped
- 3 tomatoes, diced
- 1/2 cucumber, diced (optional)
- 2 green onions, chopped
- Juice of 2 lemons
- 1/4 cup olive oil
- Salt & pepper to taste
Quick Steps:
- Cook quinoa: Rinse well, boil with 1 cup water. Simmer 15 min, fluff, and cool.
- Chop herbs & veggies: Keep it fine for the best texture.
- Mix & dress: Toss quinoa with herbs, tomato, lemon juice, oil, salt, and pepper.
- Chill 10–15 mins before serving.
