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I still remember the first time I made this tabbouleh salad recipe. It was a quiet afternoon, and I needed something fresh, simple, and grounding. Not just a quick meal, but something that felt like a little act of care for myself. I wasn’t in a rush, which felt rare. Just me, a bunch of herbs, and some soft sunlight coming through the kitchen window.
You know those dishes that just feel right the moment you take that first bite? This was one of them. The crunch of cucumber, the brightness of lemon, and the way the parsley seemed to wake everything up, it was like my taste buds got a reset. And what surprised me most? How good it made me feel afterward. Not heavy, not sluggish. just satisfied and clear.
If you’ve ever wanted a salad that’s more than just a side, one that brings flavor, texture, and a little moment of calm into your day, this one’s for you. It’s quick, it’s fresh, and it might just become your go-to when you need something that hits all the right notes.
Why You’ll Love This Recipe
One trick I’ve learned that makes this tabbouleh salad recipe stand out is letting the tomatoes and parsley sit with a little salt first. This simple step gently draws out extra moisture, so your salad stays fresh and crisp, not watery, when you’re ready to enjoy it.
I also love soaking the bulgur in the flavorful liquid that comes from those tomatoes. It’s like capturing every bit of taste and folding it right back into the salad. This way, nothing goes to waste, and every bite bursts with a richer, deeper flavor.
Finally, warming that tomato-infused water before soaking the bulgur helps it soften perfectly, no matter the type you have. Trust me, this makes all the difference in getting that light, fluffy texture that makes this salad so addictive.
Ingredients
Parsley: This is the star of the show, I usually reach for curly parsley here because I love its light texture and bright, fresh taste, it just feels perfect in this salad.
Fresh mint: Adding mint gives the salad a refreshing, cooling touch that I can’t get enough of.
Bulgur wheat: If you’re new to bulgur, it’s cracked wheat that’s been partially cooked and dried. Traditionally, fine bulgur is used, but I often use the coarser kind since it’s easier to find where I live.Each one does the job well, so just go with whichever type you’ve got available.
Cucumber: For that satisfying crunch, I prefer English or Persian cucumbers, but if you only have regular ones, peeling and removing the seeds makes a big difference.
Ripe tomatoes: These add juicy bursts of flavor and a lovely texture to the salad.
Scallions and garlic: They bring a little bite and depth, balancing out the freshness.
A pinch of coriander and cinnamon: These spices add a subtle, earthy warmth that makes the flavors more interesting.
Fresh lemon juice and extra virgin olive oil: This duo creates the zesty, bright dressing that ties everything together.
A good pinch of sea salt: To lift and highlight all those beautiful flavors.
Instructions
Prepare the tomatoes:
Sprinkle 1 teaspoon of salt over your diced tomatoes and toss gently. Place them in a fine-mesh strainer set over a bowl and let them drain for about 20 minutes. Keep the flavorful tomato juice, you’ll use it to soften the bulgur.
Season the parsley:
Sprinkle the last teaspoon of salt over the chopped parsley, then mix it thoroughly so the salt is evenly distributed and the flavors begin to meld. Afterward, gently press the parsley with fresh towels to remove excess moisture, this helps keep your salad crisp and fresh.
Soften the bulgur:
Bring ½ cup of the reserved tomato liquid to a boil. Pour it over the bulgur in a heatproof bowl, cover, and let it soak for about 1 hour. The bulgur needs to be soft but still have a little bite to it. After soaking, drain off any leftover water and gently blot it dry with a towel.
Combine the fresh ingredients:
In a large bowl, mix together the drained tomatoes, parsley, chopped mint, scallions, and the softened bulgur.
Dress the salad:
Add extra-virgin olive oil, fresh lemon juice, and a pinch of ground coriander and cinnamon. Stir everything together gently but thoroughly to blend the flavors perfectly.
Season and serve:
Taste your tabbouleh and add salt and freshly ground black pepper as needed. For a fun touch, serve it on crisp romaine lettuce leaves or enjoy it as is, a refreshing, vibrant salad that’s hard not to love.
Tips for Success
1. Go for fine bulgur, don’t settle
There are different grades of bulgur, and not all work well for tabbouleh. I personally always reach for the extra-fine kind. It blends beautifully with the herbs and never overpowers the dish. Tabbouleh should feel like a celebration of parsley, not a bowl of grains. This version doesn’t even need to be cooked, just softened the right way.
3. Use firm, flavorful tomatoes
When it comes to tomatoes, I aim for that perfect balance: juicy enough for flavor, but not so soft that they turn the salad watery. If you’ve got a few extra minutes, scoop out the seeds and use the firm outer parts. Sometimes, I even let the chopped tomatoes sit in a colander for a few minutes to drain any extra juice. It keeps the texture crisp and bright.
Variations
1. Quinoa Tabbouleh (My Go-To Gluten-Free Option)
If you’re looking to skip gluten or simply switch things up, I highly recommend using quinoa instead of bulgur. I love the light, fluffy texture it brings, it still gives that grainy feel without overpowering the freshness of the herbs. Just make sure to cook it right and let it cool completely before mixing. I usually fluff it with a fork and let it rest uncovered so it doesn’t get soggy.
2. Kale Tabbouleh (When You Want Something Milder)
There are days when parsley feels a bit too strong for some people I cook for, so I reach for kale. Finely chopped kale mimics the look of parsley but has a softer, more mellow flavor. It’s especially good if you’re easing someone into tabbouleh for the first time. I like to massage the kale briefly with a drop of olive oil to make it even more tender and enjoyable.
3. Cauliflower Tabbouleh (Low-Carb and Grain-Free)
For a light, keto-friendly version, cauliflower rice is a fantastic alternative. I simply grate or pulse fresh cauliflower until it resembles fine bulgur, then use it raw. It absorbs the lemony dressing beautifully and adds a refreshing crunch. This version is one of my personal favorites when I want something clean, fresh, and satisfying without the grains.
How to Store
When I prepare tabbouleh in advance, I like to transfer it to a sealed container and keep it chilled in the refrigerator.. It usually stays good for up to three days, but here’s the thing, it tastes best on day one, when everything is super crisp and vibrant.
Over time, the parsley tends to soften and release moisture, which can make the salad a bit soggy. If you’re like me and love that fresh texture, I recommend giving it a gentle stir before serving and maybe even squeezing a bit of fresh lemon to revive the flavor.
FAQs
Is flat or curly parsley better for tabouli?
I’ve tried both, and while flat-leaf parsley is commonly used in traditional versions, especially in places like Lebanon, I personally lean toward curly parsley. It gives the salad more body and fluffs up beautifully without wilting too quickly. Plus, it’s easier to chop finely, which helps achieve that classic tabouli texture. So if you ask me, curly parsley works best for a fresh and vibrant tabouli.
What kind of tomatoes are good in tabbouleh?
For the best flavor, I always go for ripe, in-season tomatoes, especially the juicy, summer varieties you find at the market. They bring a naturally sweet and tangy balance that really lifts the whole salad. You can also mix different types if you like; just make sure they’re firm enough to dice without turning mushy. The freshness of your tomatoes can truly make or break a great tabbouleh.
How long do you soak bulgur wheat for tabouli?
When I prepare tabbouleh, I soak the bulgur in hot water for about 30 minutes, or until it has absorbed all the liquid and softened nicely. If you want to add extra flavor, try soaking it directly in the lemon juice and olive oil mixture for 15 to 30 minutes instead, this helps the bulgur soak up the dressing as it softens. If you’re using a coarser bulgur, you might need to give it a bit more time, closer to 40 or 45 minutes, to get it just right.
How do you chop parsley for tabbouleh?
Start by removing the thick stems from the bunch, those can make the texture a bit rough. What you want are the leaves and the more tender parts of the stems. Next, mince all the ingredients as finely as possible. I usually do it by hand with a sharp knife, but if you’re short on time, using a food processor with the regular “S” blade makes the job much quicker and keeps the pieces small and even, perfect for a light, fluffy tabbouleh.
Why is my tabbouleh bitter?
If your tabbouleh tastes a bit bitter, it’s usually due to either the parsley or the olive oil. Parsley that’s chopped too coarsely can release a slightly harsh flavor, so make sure you’re chopping it really fine. Also, the type of olive oil you use matters, a harsh or low-quality oil can overpower the salad. I always go for a smooth, high-quality extra virgin olive oil to keep the flavor fresh and balanced.
What is a substitute for bulgur in tabbouleh?
If you’re out of bulgur or just want to try something different, you’ve got some tasty options. Quinoa is a great gluten-free choice that blends well with the fresh herbs and lemon. Couscous also works if you’re after a softer texture. You can even try cooked brown rice, cracked wheat, or lentils for a heartier twist. It all depends on your taste and dietary needs.
Do you eat stems of parsley?
Yes, parsley stems are completely edible. Most people focus on the leaves, but the thinner, tender parts of the stems carry just as much flavor. When finely chopped, they blend right into salads, sauces, or soups without a problem. It’s a great way to use the whole herb and cut down on waste.
Can I make tabbouleh the day before?
Absolutely, Tabbouleh actually benefits from a bit of resting time. You can prepare it a day in advance and let the flavors develop in the fridge. It keeps well for up to 3 days, making it a perfect make-ahead option for gatherings, picnics, or meal prep. Enjoy your tabbouleh straight from the fridge for a refreshing chill, or let it sit out a bit to warm up, either way, it’s delicious.
Why do chefs prefer flat-leaf parsley?
Many chefs lean toward flat-leaf parsley because it has a more robust, clean flavor compared to the milder curly variety. It’s also easier to handle and chop evenly, which makes prep quicker and more consistent in the kitchen.
How to keep tabbouleh from getting soggy?
To avoid soggy tabbouleh, try drawing out excess moisture from your ingredients ahead of time. Lightly salt the tomatoes and parsley, then let them sit for a bit, this helps release their water content. Drain well before mixing. This simple step keeps your salad fresh and prevents it from turning watery.
What meat goes well with tabbouleh?
Tabbouleh’s bright, zesty flavors make it a great side for many proteins. It pairs especially well with grilled chicken, roasted lamb, or seared fish. The freshness of the herbs and citrus nicely balances out richer or savory meat dishes, making it a versatile addition to your meal.
Can you put olives in tabbouleh?
Absolutely, While not traditional, adding a small amount of chopped olives can bring a bold, briny twist to your tabbouleh. Just be sure to use them sparingly so they complement, rather than overpower, the fresh herbs and grains. Think of it as giving your salad a Mediterranean upgrade without losing its classic charm.
tabbouleh salad recipe
Ingredients
- 2 large bunches of fresh flat-leaf parsley finely chopped by hand, I always include the tender stems for extra flavor.
- 1/3 cup fine bulgur wheat: I go for the extra-fine type so it blends well without taking over the dish.
- 1 cup fresh mint leaves minced, trust me, this adds a refreshing pop.
- 2 medium tomatoes firm and ripe, diced small, I prefer vine-ripened when I can find them.
- 2 small scallions finely sliced (just the white and pale green parts).
- 1 lemon juiced, fresh is best for brightness.
- 4 –5 tablespoons of good quality olive oil I usually go with extra virgin for its smooth, peppery finish.
- 1 ½ teaspoons sea salt or to your taste – I start light and adjust after mixing.
- ¼ teaspoon ground coriander optional, but I love the warm undertone it adds.
- A tiny pinch of cinnamon also optional, just a whisper for depth.
- Freshly cracked black pepper added at the end to bring everything together.
- Romaine lettuce leaves great for serving or even scooping up bites if you’re feeling casual.
Instructions
- Prep the tomatoes: I always start with the tomatoes. Dice them nice and small, then sprinkle about half of the salt over them. I give them a gentle mix and place them in a fine strainer over a bowl. Let them sit for around 15 minutes to drain excess liquid. I never toss that juice, it’s packed with flavor and I’ll use it later.
- Handle the parsley with care: While the tomatoes rest, I move on to the parsley. After washing and drying it, I chop it finely with a sharp knife (no food processor here, chopping by hand keeps it fluffy). I sprinkle in the remaining salt and spread it on a paper towel-lined bowl for about 15–20 minutes. This step helps draw out moisture. I gently blot it afterward so it doesn't water down the salad.
- Soak the bulgur smartly: Instead of using plain boiling water, I reuse the tasty tomato juice collected earlier to soak the fine bulgur wheat. I bring about ½ cup of it to a quick boil, pour it over the bulgur in a heat-safe bowl, and let it sit for around 45 to 50 minutes. It softens beautifully while keeping a slight bite, just the texture I prefer. If any liquid remains after soaking, I simply pat the bulgur dry with paper towels.
- Toss everything together: Now the fun part, mixing, In a big bowl, I combine the drained tomatoes, fluffy parsley, chopped mint, softened bulgur, scallions, olive oil, and fresh lemon juice. If I’m feeling adventurous, I add a hint of ground coriander and a tiny pinch of cinnamon. A few cracks of black pepper seal the deal. I always taste and adjust salt if needed.
- Serve and enjoy: Tabbouleh tastes even better after resting for 15–20 minutes. I usually serve it cold or at room temp, scooped into crisp romaine leaves or spooned straight onto a plate.
Notes
- Calories: 180 kcal
- Total Fat: 15g
- Saturated Fat: 1.5g
- Carbohydrates: 17g
- Fiber: 5g
- Sugars: 4g
- Protein: 3g
- Sodium: 580mg