Best Tabbouleh or Tabouli Salad Recipe Ever! (2024)

Tabbouleh or Tabouli is the quintessential Middle Eastern salad. It’s made of chopped parsley, diced tomatoes, and bulgur wheat and seasoned with olive oil and fresh lime juice.

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I first posted this tabbouleh salad recipe back in 2010. At that time, living in Southern California, I grew all the products to make this salad in my kitchen garden.

However, now that I live in lovely but not-so-bucolic Miami, I shop for fresh local produce and keep making humongous tabbouleh bowls because this is, by far, my favorite salad. Following is my original post.

A family of tabouli lovers

One of the reasons I grow parsley more than any other fresh herb is because of this tabbouleh salad. In my house, this is called “the parsley thing.”

Every time I make it, my sybarite gourmet son, Andrés Ignacio, who is almost 9 years old and, like me, is a tabbouleh killer, starts to get around the kitchen picking the parsley leaves. And he doesn’t stop until he gets the first bowl.

He learned to eat this salad when he was a baby. I remember the day I had tabbouleh when he was 9 months old. He sat in his baby-eating chair, watching me eat, and began drooling. So I let him sample it. It was love at first bite!

What is tabbouleh?

Tabbouleh is the classic Middle Eastern salad. For me, tabouli is the quintessential salad: fresh, crispy, colorful, and flavorful:

  • The freshness comes from the parsley and the mint.
  • The crispiness comes from the parsley and the bulgur.
  • The color comes from the combination of the green herbs, the ripe red but firm tomatoes, and the purple-red onions, all contrasting with the plain neutral bulgur.
  • The flavor is given by mixing all the ingredients with the most straightforward seasoning: olive oil, fresh lemon juice, and salt. What can be better than this?

What is bulgur?

Bulguir is the main characteristic ingredient of this salad. This is a cereal made from several different kinds of wheat. It is usually confused with cracked wheat, but the bulgur is parboiled and dried.

Bulgur is common in Middle Eastern, Indian, and Mediterranean cuisines. It comes in different grinds: #1 is fine, #2 is medium, #3 is coarse, and #4 is extra coarse.

What is the best bulgur for tabbouleh?

The bulgur for tabbouleh is #2. You can find it in Middle Eastern specialty stores, natural food stores, and online.

How do I prepare bulgur to make tabbouleh?

I usually soak bulgur in water for about 20-30 minutes. Then, I drain it. Some people cook it, but I don’t think is necessary. You can also squeeze the juice of the tomatoes and limes to hydrate the bulgur.

What kind of onion is good for tabbouleh?

You can make tabbouleh with red or green onions. Some people use just regular yellow onions. I prefer the red-purple ones because their flavor is sweeter and more mellow. However, when I don’t have red onions handily, I use green ones.

How to make tabbouleh salad

To make tabbouleh, cutting is crucial: dice the tomatoes and finely chop the onions and herbs.

My secret to getting the parley perfectly chopped was to pick the leaves and soak them in iced water, dry it with the help of a salad spinner, and then chop them in a food processor (I use my Cuisinart ) by pulsing 3-5 times, being very careful not to over-process.

Best Tabbouleh or Tabouli Salad Recipe Ever! (7)

More recently, I discovered that adding some parsley steams doesn’t hurt. Even better: if the parsley is fresh, the steams will add a crunchy texture.

Following is a list of utensils and ingredients to make my tabouli recipe:

How to pair tabbouleh

Best Tabbouleh or Tabouli Salad Recipe Ever! (8)

Tabbouleh goes perfectly with Middle Eastern food: baba ganoush, kibbe, pita bread, hummus, falafel, shawarma, and seekh kebabs. I usually have it with my majadra (lentil and rice) and shanklish salad. And it’s heavenly delicious.

Other Levantine recipes

Hungry for more Middle Eastern recipes? Check these out:

  • Baba Ganoush
  • Hummus
  • Majadra
  • Red quinoa tabbouleh
  • Shanklish salad

Tabbouleh or tabouli salad recipe

Following is my recipe. I hope you like it as much as we do. Thank you for subscribing to my YouTube channel and visiting my Amazon shop.

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4.96 from 44 votes

Tabbouleh

This is a Middle Eastern dish and the quintessential salad: fresh, crispy, colorful and full of flavor.

Prep Time30 minutes mins

Refrigerate30 minutes mins

Total Time1 hour hr

Servings: 8

Calories: 217kcal

Ingredients

  • ½ cup of bulgur #2
  • 2 cups of water
  • 4 cups of parsley leaves chopped
  • ½ cup of mint leaves finely chopped
  • ¾ cup of red onion or 10 green onions finely chopped the white part and some of the green
  • 2 cups of tomatoes finely diced
  • 1/3 cup of fresh lime juice
  • 2/3 cup of extra virgin olive oil
  • Sea salt

Instructions

  • Soak the bulgur in the water for 20-30 minutes.

  • Drain the bulgur in a fine colander, pressing to squeeze the water out.

  • Combine all the ingredients in a big salad bowl.

  • Season with olive oil, lime juice and salt to taste.

  • Refrigerate for at least 30 minutes before serving.

Video

Nutrition

Nutrition Facts

Tabbouleh

Amount Per Serving (1 cup)

Calories 217Calories from Fat 162

% Daily Value*

Fat 18g28%

Saturated Fat 3g19%

Sodium 25mg1%

Potassium 340mg10%

Carbohydrates 13g4%

Fiber 4g17%

Sugar 2g2%

Protein 3g6%

Vitamin A 2957IU59%

Vitamin C 50mg61%

Calcium 62mg6%

Iron 2mg11%

* Percent Daily Values are based on a 2000 calorie diet.

Course: Salads

Cuisine: Middle Eastern

Keyword: how to make tabbouleh, how to make tabouli, Parsley salad, Tabbouleh, Tabbouleh recipe, Tabbouleh salad, Tabouli, Tabouli recipe, Tabouli salad

Author: Enri

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Enri

Soy una escritora que cocina o una cocinera que escribe: el orden de los factores de no altera el producto. Desde 2010 hice de SAVOIR FAIRE el lugar donde convergen mis dos pasiones y ahora desarrollo recetas profesionalmente y trabajo como estratega y creadora de contenidos digitales, incluyendo la producción de videos de cocina. Disfruta mis recetas.

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Best Tabbouleh or Tabouli Salad Recipe Ever! (2024)

FAQs

Is tabouli healthy to eat everyday? ›

Tabbouleh is a healthy, vegetarian food that has no cholesterol, is low in fat, and high in fiber, vitamins, and much more. Plus, it makes great use of the backyard gardener's abundance of parsley, mint, tomatoes and cucumbers.

Why is my tabouli bitter? ›

By lightly salting the vegetables in a colander, you can extract some of the water and get more concentrated veggie flavours in the tabbouleh. Why is my tabbouleh bitter? The most likely sources of bitterness in a tabbouleh are parsley and olive oil. The parsley should be finely chopped to avoid bitter flavours.

How long does tabouli last in the fridge? ›

Letting tabouli sit for a day in the refrigerator may even help the flavors mingle. Because of its ingredients, tabouli will last in the refrigerator for up to four days, so make sure you eat it before then.

What is a substitute for bulgur in tabbouleh? ›

While the classic tabbouleh recipe includes bulgur wheat, alternative versions can be made without it, using substitutes like quinoa, couscous, or even omitting the grain entirely. These variations allow for dietary restrictions or personal preferences while still maintaining the essence of the dish.

What do you eat with tabouli? ›

Tabbouleh Serving Suggestions

Try pairing it with a falafel wrap, or add it to a mezze platter with components such as these: Dips and spreads. Hummus, baba ganoush, muhammara, and tzatziki are all fantastic with tabbouleh. Pita bread.

Is tabouli good for high blood pressure? ›

Tabbouleh Salad Benefits:

on the other side. Tomatoes, in turn, are rich in many vitamins, which contribute to reducing the acidity of the blood, and works to control the rate of blood pressure, thus contributing to maintaining a healthy heart and also contributing to the prevention of some types of cancer.

Is tabbouleh good for losing weight? ›

Looking for a fresh, easy meal to help boost your metabolism? This delicious tabbouleh is packed full of healthy vegetables and is ideal for an office lunch or lighter evening meal. We'll explain how to make it and show you how each ingredient can help you on your weight loss journey.

Is tabouli good for the gut? ›

It's great for your digestive health and skin. Some versions of tabbouleh tend to be heavier on the bulgar wheat, whereas traditionally the parsley is the main feature.

What is Lebanese salad made of? ›

My traditional Lebanese Salad (salata) is a crisp salad of romaine, cucumbers, onion, and tomato with a garlicky, lemony vinaigrette. Mouthwatering! We eat this one almost every day.

What does tabouli salad taste like? ›

I love this tabouli salad recipe: it's refreshing and bursting with herby, lemony flavour. The genius of this recipe is that burghul is normally soaked in water but here it is soaked in lemon juice and tomatoes. The liquid slowly seeps from the tomato, softening and flavouring the burghul at the same time.

How to tell if tabbouleh is bad? ›

Visually, deteriorating tabbouleh may become watery, or start to show discoloration. The fresh green parsley may turn darker and the tomatoes can get mushy. Always trust your instincts. If it doesn't smell, look, or taste right, discard it.

What country is tabbouleh from? ›

Dishes like tabbouleh attest to their continued popularity in Middle Eastern cuisine today. Originally from the mountains of Lebanon and Syria, tabbouleh has become one of the most popular salads in the Middle East.

Does tabbouleh contain cucumber? ›

Tabbouleh (also spelled tabouli) is a super fresh herb and bulgur salad, with parsley being the number one ingredient. It's dotted with diced cucumber and tomato, and dressed simply with olive oil and lemon juice. It's refreshing, light and packed with healthy ingredients.

Does tabbouleh contain onion? ›

Some tabouli recipes like this one, call for a few fresh mint leaves and green onions, while others use only parsley and red onions instead. This recipe is closest to the version I grew up with, but feel free to make it your own.

What are the ingredients in cedars tabouli? ›

Fresh Tomatoes, Parsley, Sunflower Oil, Olive Oil, Bulgur (Cracked Wheat), Onions, Lemon Juice, Sea Salt, Citric Acid, Allspice. Contains Wheat and Their Derivatives.

What are the origins of tabbouleh What is the main grain in tabbouleh? ›

Bulgur – One of tabbouleh's most recognizable ingredients, bulgur is made from wheat berries that have been partially ground, cooked and dried. The best wheat for making bulgur is grown in the mountains of Lebanon, Syria and nearby Jordan and is known as salamouni.

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