Lebanese Tabbouleh Salad

4.99 from 283 votes

This traditional Lebanese Tabbouleh Salad recipe is a healthy vegan Mediterranean appetizer made with bulgur, parsley, mint and chopped vegetables.

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This traditional Lebanese Tabbouleh (or tabouli) Salad is a healthy vegan Mediterranean appetizer made with bulgur, parsley, mint and chopped vegetables. Easy to make with just a handful of ingredients, this fresh salad is a real treat for the tastebuds!

Final plated bowl of tabbouleh salad garnished with lemon slices

You say tabouli salad, I say tabbouleh salad. Who actually knows the real way to spell it in English haha! But anyone who’s tried Tabbouleh Salad knows what a fresh, delightful and tasty salad it is! Along with fattoush salad, it’s the top salad served in Lebanon, where my parents are from. So, as you can imagine, I’ve grown up eating a lot of tabbouleh in my life. And I’ve grown to learn how to make the best tabbouleh recipe!

What is tabbouleh salad?

Tabbouleh is basically parsley salad. There’s technically no lettuce in it. It’s a salad made up of parsley, tomatoes, bulgur wheat, and green onions – all finely chopped and tossed with olive oil and lemon juice!

Tabbouleh salad (tabouli salad) is probably the most popular Mediterranean salad, and is becoming mainstream in American grocery stores all over the country and the world, which is super cool! One thing that I’ve noticed though is that in the states, tabbouleh tends to have more bulgur than the traditional recipe calls for. The way we prepare it in Lebanon, the salad should be all about the parsley, with a hint of bulgur thrown in there.

What do you need to make tabbouleh salad

  • Parsley – It’s a parsley salad so this is the star of the recipe. Make sure to wash the parsley with cold water so it doesn’t wilt and dry it thoroughly with a salad spinner. If you prep the parsley a day in advance, it allows the herb to fully dry well for the salad. I prefer to use curly parsley, but flat leaf parsley works well too.
  • Tomatoes – Get some fresh and ripe tomatoes, and if they are too juicy, you can remove their core before dicing.
  • Green onions – You’ll use the entire green onion parts from the white to the green. This will give it a subtle taste of onions while blending well with the parsley.
  • Bulgur – Use fine bulgur – the smallest you can find! Bulgur is sold in four numbered grind sizes. You want to look for #1 which is the smallest grind. It will resemble couscous and it’s what we use in traditional tabbouleh. There is no need to cook this bulgur. It simply needs to be soaked in liquid to become tender.
  • Lemon Juice – Freshly squeezed please. 🙂
  • Olive Oil – Go for high quality extra virgin olive oil. You’ll notice the taste difference!
Large bowl or parsley, small bowl of tomatoes, small bowl of green onions and small bowl of olive oil/lemon juice/bulgur mixture

How do you make tabbouleh

I like to start making the tabouleh by mixing the dressing. It’s made up of two ingredients: olive oil and lemon juice – easy enough! I whisk those together until well blended, and then let the flavor settle while I chop the vegetables.

One important tip I learned though from my mother-in-law is to add the bulgur to the dressing while preparing the vegetables. This allows the bulgur to absorb some of the liquid and soften – making it easier to chew it in the salad. I used to soak it in water, but I prefer this method because there’s no risk of watering down the flavor. You’ll slowly start to see the bulgur get more plump.

Collage of two images showing the ingredients getting mixed

While the bulgur is soaking, prepare yourself for some mad chopping. Tabbouleh requires a lot of chopping – it’s really a labor of love. That includes a bunch (well technically 2 bunches) of parsley, tomatoes and green onions. Some people use a food processor to chop the parsley. But I find that it can sometimes lead to wilted chopped parsley. So I always use a large chef knife, and it does the trick.

When you’re done chopping, transfer the bulgur and dressing mixture over the chopped vegetables and gently mix everything together. And that’s basically the tabbouleh salad recipe! And it might be the best tabbouleh recipe you’ll ever have!

Large bowl of all the ingredients before getting mixed

How do you serve tabbouleh salad

You can enjoy this on its own with a side of protein as a meal, or eat it as an appetizer. We usually serve this with lettuce in Lebanon. And we like to add a large scoop of the salad into a lettuce leaf and eat it with our hands. So sometimes, when I’m serving this for a crowd, I’ll leave out the lettuce leaves ready for serving.

And other times I just stuff the tabbouleh salad right in the lettuce because I love the presentation of a hand held salad. It’s fresh, flavorful and very healthy. And even though this looks like a very summery salad, it’s very popular around the holidays in the winter because it’s such a crowd pleasing appetizer.

Close up of tabouli salad

Tips to make the best tabbouleh salad recipe

  1. Fine Chopping: Show off your chopping skills here by finely chopping all the vegetables. It’s tedious, but the presentation is everything, and you’ll get better at it with practice. Avoid using a food processor, especially for the parsley, which can wilt the parsley and ruin the texture of the salad.
  2. Fine Bulgur: In fact, it should be extra fine bulgur to be precise. The focus of the salad is on the parsley, not the bulgur, so you want fine bulgur that incorporates easily into the salad without standing out. The bulgur should require no cooking.
  3. Fine Tomatoes: You want them to be ripe for flavor’s sake, but firm so they don’t release too much juice. What I like doing is coring the tomatoes to remove the juicy interior and use that for another salad recipe. You can also just use a mesh colander to drain the liquids from chopped tomatoes.

Frequently asked questions

Is tabbouleh salad healthy?

This salad is packed full of healthy ingredients and is low in calories. Parsley is an anti-inflammatory that can reduce your risk of cancer and improve your immune system, while the bulgur is a fiber rich whole grain. The tomatoes and lemon juice provide a good amount of vitamins and minerals.

Can you make a tabbouleh salad ahead of time?

The good news is, is that you can make this salad a day or two before you serve it in an air tight container in the fridge. By making it ahead of time you will give the flavors time to really develop. You can not freeze this salad.

Is tabbouleh grain free?

Because authentic tabbouleh is made with bulgur, it is not grain free. If you want to make this grain-free, you can substitute the bulgur for quinoa or even riced cauliflower.

Big bowl of Lebanese Tabbouleh Salad

I love making this tabbouleh salad once a month with a bunch of other Lebanese appetizers like grape leaves, hummus and falafel. That’s how it’s traditionally served in Lebanon – as part of a “Mezza” (aka appetizer galore!) that literally includes dozens of different hot and cold appetizers all served at once. It’s a foodie’s true dream!

My other tabbouleh recipes:

More Lebanese salads:

If you’ve tried this healthy-ish feelgood Lebanese Tabbouleh Salad recipe or any other recipe on FeelGoodFoodie, then don’t forget to rate the recipe and leave me a comment below! I would love to hear about your experience making it. And if you snapped some shots of it, share it with me on Instagram so I can repost on my stories!

Lebanese Tabbouleh Salad

This traditional Lebanese Tabbouleh Salad recipe is a healthy vegan Mediterranean appetizer made with bulgur, parsley, mint and chopped vegetables.
5 from 283 votes
Servings 6 servings
Course Appetizer
Calories 141
Prep Time 40 mins
Total Time 40 mins

Ingredients
  

  • cup extra virgin olive oil
  • 3 tablespoons lemon juice
  • ¼ cup extra fine bulgur wheat
  • 2 bunches parsley about 2 cups chopped
  • 1-2 vine-ripe firm tomatoes
  • 2 green onions both green and white part
  • ¼ cup fresh mint leaves optional
  • Salt and pepper to taste

Instructions

  • In a small bowl, whisk together olive oil and lemon juice until well combined. Then add the bulgur to the dressing and let it soak until it is soft and plumped, about 15 minutes.
  • Meanwhile, prepare the vegetables by washing, drying thoroughly and finely chopping them. When preparing the tomatoes, it helps to use a colander to drain the excess juice, which you can use in another recipe at a later time.
  • Place the chopped vegetables in a large bowl. Add the optional mint. Season with salt and pepper. Then pour the bulgur and dressing mixture over. Gently toss to combine.
  • Serve at room temperature or cold, with lettuce if desired.

Video

Notes

Storage: Store any leftovers in an airtight container. They will last about 3-4 days in the fridge.
Make Ahead Tips: I would highly recommend washing and drying the parsley a day or two days in advance of chopping it. This gives the parsley time to dry properly so that when you chop it, it doesn’t turn into a wet mess.
Sourcing: You can find the fine bulgur at Middle Eastern markets, natural-foods stores or even in large supermarkets, often located with other Middle Eastern ingredients. Make sure it does not require cooking for this recipe.
Substitutes: For best results, follow the recipe as is. If you want to make this grain-free, you can substitute the bulgur for quinoa or even riced cauliflower.
Nutritional Data: Please note that the nutrition label provided is an estimate only. It will vary based on the specific ingredients used. The recipe is estimated for 6 servings.

Nutrition

Calories: 141kcal, Carbohydrates: 8g, Protein: 2g, Fat: 12g, Saturated Fat: 2g, Sodium: 19mg, Potassium: 207mg, Fiber: 2g, Sugar: 1g, Vitamin A: 1891IU, Vitamin C: 32mg, Calcium: 38mg, Iron: 2mg

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Big bowl of Lebanese Tabbouleh Salad

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Comments

  1. This looks and sounds absolutely delicious!!! Can’t wait to try it using my bumper crop of parsley.😋

  2. I tried your recipe Yumna and it is by far the best recipe of tabbouleh I’ve tried! It tastes so fresh and delicious! Very authentic!
    My vegan daughter and I both love it! I’m so glad I stumbled across your blog!

  3. Oh and does anyone know where I can find extra fine bulgur wheat in London? All the ones I’ve tried are either medium or coarse! Your version just looks way better than mine. Although it still tasted great!

    1. Thank you! I don’t know if it helpful but in the U.S., you can find the fine bulgur at Middle Eastern markets, natural-foods stores or even in large supermarkets, often located with other Middle Eastern ingredients.

      1. I wouldn’t worry about Thierry’s comment. He’s obviously nothing more than a troll looking to insult someone and he sure didn’t bother to post a picture or description of what he thinks Tabouli is supposed to look like . While there are doubtless dozens of variations in Tabouli, every one of them looks ALMOST EXACTLY like yours which, by the way, is delicious. Some people are unable to feel good about themselves unless they c@n belittle someone else.

    1. It’s actually a delicious recipe! And the most authentic recipe of tabbouleh I’ve tried! My vegan daughter and I both love the freshness of the herbs! Thank you!

  4. This recalled a word-of-mouth recipe I got from my Mom’s Lebanese-American friend. Except she didn’t pre-soak the bulghur; and I added more lemon juice and sumac. Love the focus on the greens! Some “mainstream” versions use too much bulghur!

    1. well in all fairness the pics do look extremely green to me but, I figuered A) maybe it hasnt been mixed yet B) Some pp Do like extra parsley C) In Montreal the restos keep it lighter on the parsley??? ( In mexico also ! ) but i figure use you Vulgar wheat lol( ok ok Bulgur sheeshhhhhhhh picky much?) And add Any herb you looooove,,, Any veggies you loooove cucumbers cubed, bell peppers, cubed, and other versions ive had contained tomatoes fresh of course, so Really folks why all the fuss its You tastebuds n your tummy add in whatever floats you boat,, this recipe is just fine to me btw I dont understand why ppl insist on being so Rigid. Food should be FUN now lets go out there n get Creative n Joyful in the kitchen We were gifted to have such a wide variety of fresh fruits n veggies make the most of them! God bless n happy cooking !

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