Tabbouleh homemade

October 22, 2025

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tabbouleh

Tabbouleh salad: a fresh, healthy and vibrant dish made with bulgur, parsley and mint. Brighten your table with Mediterranean flavors!

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Total Time 26

Servings: 4 servings

Course: Salad

Cuisine: Mediterranean

Calories: 160

Ingredients Method Notes

Ingredients

0.75 cup fine bulgur wheat
2 cup flat-leaf parsley finely chopped
0.5 cup fresh mint leaves finely chopped
2 unit tomato seeded and diced
0.5 unit cucumber peeled and diced
3 unit green onion thinly sliced
0.25 cup extra-virgin olive oil
0.25 cup fresh lemon juice
0.5 teaspoon fine sea salt
0.25 teaspoon ground black pepper

Method

Place the bulgur wheat in a large bowl and cover it with cold water. Let it soak for about 20 minutes, or until it softens. Drain well and gently squeeze out any excess water using a clean kitchen towel or fine mesh sieve.
Meanwhile, finely chop the parsley, mint, tomatoes, cucumber, and green onions. Try to ensure all vegetables are chopped as finely as possible for the best texture and flavor.
In a large mixing bowl, combine the softened bulgur, chopped parsley, mint, tomatoes, cucumber, and green onions. Mix gently to incorporate all ingredients evenly.
Drizzle the olive oil and fresh lemon juice over the mixture. Season with sea salt and ground black pepper. Toss gently until everything is well coated and flavors are combined.
Taste and adjust seasoning if necessary. Let the tabbouleh rest in the refrigerator for at least 5 to 10 minutes before serving to allow flavors to meld. Serve chilled or at room temperature as a refreshing salad.

Notes

Tabbouleh is a timeless Mediterranean classic, beloved for its fresh flavors and adaptability. Whether you’re preparing a light lunch, a side for grilled meats, or a vibrant element in a mezze platter, this salad delivers refreshing herbal notes that please a variety of palates.

Practical Tips for Perfect Tabbouleh

Chop herbs and vegetables very finely for a traditional texture and to release their fragrance. Using a sharp knife with a rocking motion makes the job easier and prevents bruising the herbs.
Use flat-leaf (Italian) parsley; it has a milder, less bitter flavor than curly parsley and is easier to chop finely.
Soak the bulgur just until tender, then squeeze out excess moisture using cheesecloth or a clean kitchen towel. This step helps prevent sogginess and ensures the salad stays fresh.
If you’re sensitive to raw onions, let the chopped green onions sit in the lemon juice for a few minutes to mellow their bite before mixing with the other ingredients.
For an extra zesty kick, add a pinch of sumac or a touch more lemon juice to brighten the flavors.

Ingredient Swaps and Variations

Tabbouleh is naturally vegan and can be gluten-free if you swap bulgur for cooked quinoa or even finely chopped cauliflower "rice." If fresh mint is not available, try adding a few fresh basil or cilantro leaves for a unique twist. For a burst of sweetness, toss in a handful of pomegranate seeds just before serving.

Serving Suggestions

Tabbouleh pairs beautifully with hummus, baba ganoush, or falafel, and is excellent wrapped in lettuce leaves or alongside grilled chicken or fish. For gatherings, serve it as part of a colorful mezze spread with assorted olives, cheese, and pita bread.

Let the salad sit for 10–20 minutes before serving to allow the flavors to meld and the grains to absorb the dressing fully. This simple step elevates both taste and texture!

Tagged:healthy mediterranean diet recipe

Mileni Sabatini

Milena is a passionate home cook who finds joy in turning simple ingredients into wholesome Mediterranean-inspired meals. Writing on the blog lets her share not just recipes, but her love for balance and everyday wellness.

Tabbouleh homemade