Tabbouleh
This vibrant Middle Eastern Tabbouleh is a refreshing symphony of finely chopped fresh parsley and mint, juicy tomatoes, and tender bulgur. Brightened with a zesty lemon and olive oil dressing, it's a light, herbaceous salad perfect as a side or a healthy main course.
An original recipe by Forkin
- Total time
- 55 min
- Serves
- 4
- Difficulty
- Easy
- Per serving
- 226 kcal
Allergen information: may contain gluten. Always check ingredient packaging if you have an allergy.
Mise en place
Ingredients
Converted for display; the recipe amounts stay equivalent.
- 0.5 cupbulgur, fine
- 0.75 cupboiling water
- 2 cupfresh parsley, finely chopped
- 2 pcstomato, diced
- 0.5 cupfresh mint, finely chopped
- 3 pcsgreen onion, thinly sliced
- 0.25 cuplemon juice, freshly squeezed
- 0.25 cupolive oil, extra virgin
- 0.5 tspsalt
- 0.25 tspblack pepper, freshly ground
Equipment
Medium heatproof bowl · Lid or plastic wrap · Fork · Chef's knife · Cutting board · Large mixing bowl · Measuring cups · Measuring spoons · Salad tongs or large spoon
The method
Step by step
- 1
Place the fine bulgur in a medium heatproof bowl.
Cook’s note: Using fine bulgur is crucial for traditional tabbouleh texture; coarse bulgur will result in a chewier, less delicate salad.
- 2
Pour 0.75 cup of boiling water over the bulgur, ensuring it is fully submerged.
- 3
Cover the bowl tightly with a lid or plastic wrap and let the bulgur soak for 20-30 minutes, or until all the water is absorbed and the grains are tender and plump.
About 30 min
Cook’s note: Check for tenderness; if still too firm, add a tablespoon or two more boiling water and cover for another 5-10 minutes.
- 4
Once soaked, uncover the bulgur and fluff it gently with a fork to separate the grains and prevent clumping.
- 5
While the bulgur soaks, finely chop 2 cups of fresh parsley, 0.5 cup of fresh mint, and 3 green onions.
Cook’s note: For the best texture, ensure all herbs are very finely chopped, almost to a mince. A sharp chef's knife makes this task easier.
- 6
Dice 2 ripe tomatoes into small, uniform pieces.
Cook’s note: For less watery tabbouleh, you can deseed the tomatoes before dicing, though it's not strictly necessary.
- 7
In a large mixing bowl, combine the finely chopped parsley, diced tomato, finely chopped mint, and thinly sliced green onion.
- 8
Add the fluffed bulgur to the vegetable and herb mixture in the large bowl.
- 9
Drizzle 0.25 cup of fresh lemon juice and 0.25 cup of good quality olive oil over the salad ingredients.
Cook’s note: Use freshly squeezed lemon juice for the brightest flavor; bottled juice often tastes flat.
- 10
Season the salad with 0.5 teaspoon of salt and 0.25 teaspoon of black pepper.
- 11
Gently toss all ingredients together using a large spoon or salad tongs until thoroughly combined and the dressing is evenly distributed.
Cook’s note: Avoid over-mixing, which can bruise the delicate herbs.
- 12
Taste the tabbouleh and adjust seasonings as needed, adding more lemon juice for brightness, olive oil for richness, or salt and pepper to your preference.
- 13
Serve immediately for a fresh taste, or chill the tabbouleh in the refrigerator for at least 15 minutes to allow the flavors to meld and deepen.
About 15 min
Cook’s note: Chilling the tabbouleh for at least 30 minutes significantly enhances its refreshing quality and allows the flavors to fully develop.
Per serving
Nutrition
- Calories
- 226.3kcal
- Protein
- 4.3g
- Carbs
- 23.7g
- Fat
- 14.2g
- Fibre
- 6.2g
- Sugar
- 3.1g
Estimated from the recipe’s ingredient quantities. Values can vary with brands and substitutions.
Keep it good
Tabbouleh is a fantastic accompaniment to grilled meats like chicken or lamb, or as part of a larger mezze platter with hummus, baba ghanoush, and pita bread. For a heartier meal, you can add chickpeas or crumbled feta cheese. A sprinkle of sumac can also add an extra layer of tangy flavor.
Store leftover tabbouleh in an airtight container in the refrigerator.
Tabbouleh is best served chilled or at room temperature; reheating is not recommended as it will alter the texture of the fresh herbs and vegetables.
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