I love this salad because it’s fresh, light, and healthy, yet still satisfying. Every bite feels crisp and clean, thanks to the finely chopped herbs, lemon juice, and juicy tomatoes. It pairs beautifully with just about anything—grilled meats, falafel, hummus, or warm pita—and it also holds its own as a light lunch. I also appreciate how customizable it is, making it easy to tweak depending on what’s in my fridge or pantry.
Ingredients
(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)
2 large bunches of flat-leaf Italian parsley (about 3 cups finely chopped)
1/2 cup fresh mint leaves
1/2 cup fine bulgur wheat (look for #1 grade)
3 medium firm tomatoes, diced very small
1 bunch of green onions, sliced thin
1/2 cup extra virgin olive oil
1/2 cup fresh lemon juice (about 2 to 3 lemons)
1/2 teaspoon ground allspice
1 teaspoon salt
1/2 teaspoon black pepper
Romaine lettuce leaves for serving
Directions
I start by soaking the fine bulgur in lemon juice for about 20 minutes. This lets the grain absorb the flavor without needing to cook it.
I dice the tomatoes very finely and sprinkle them with a little salt. Then, I let them drain in a colander for 10 minutes to get rid of excess liquid.
Next, I wash and thoroughly dry the parsley. I remove the thick stems and chop the leaves as finely as possible using a sharp knife—never a food processor.
I do the same with the mint, stacking and slicing the leaves into thin ribbons just before mixing to keep the color and aroma fresh.
In a small jar or bowl, I whisk together olive oil, allspice, salt, and pepper to make the dressing.
I combine the chopped parsley, mint, green onions, drained tomatoes, and the lemon-soaked bulgur in a large bowl. Then I pour the dressing over the top and toss everything gently until well mixed.
I let the salad rest in the fridge for about 30 minutes before serving on romaine leaves.
Servings and timing
This recipe serves 6 as a side dish or 4 as a light lunch. Prep Time: 25 minutes (includes soaking and draining) Rest Time: 30 minutes (optional but recommended) Total Time: 55 minutes
Variations
For a gluten-free version, I swap bulgur with hemp seeds or finely chopped cauliflower rice.
I occasionally add finely diced cucumber for extra crunch, but I make sure to drain it just like the tomatoes.
If I can’t find allspice, I use a tiny pinch of cinnamon and cloves as a backup.
For extra zing, I sometimes stir in a little lemon zest.
While not traditional, I’ve added pomegranate seeds or sumac for a unique twist.
Storage/Reheating
Tabbouleh is best eaten fresh but can be stored in an airtight container in the refrigerator for up to 24 hours. After that, the parsley starts to wilt and darken due to the lemon juice. I never recommend freezing it, and I don’t reheat it—this salad is meant to be enjoyed cold.
FAQs
Can I make tabbouleh ahead of time?
Yes, I often prepare it a few hours in advance, but I try not to let it sit longer than that. A short rest helps the flavors meld, but too much time will dull the herbs.
Why do I need to dry the parsley so thoroughly?
Wet parsley leads to a soggy salad and weakens the dressing’s ability to stick. I always use a salad spinner or let the parsley air dry for best results.
Can I use curly parsley instead?
I don’t recommend it. Flat-leaf parsley has a better texture and flavor for tabbouleh. Curly parsley can taste tough and grassy in a dish like this.
What kind of bulgur should I use?
Fine bulgur (#1 grade) is essential. It softens with just lemon juice and doesn’t need to be cooked, keeping the salad light and fresh.
Can I use a food processor to chop the herbs?
No, I avoid using machines for this. They bruise the herbs, which turns them bitter and makes the salad mushy. A sharp knife and some patience go a long way.
Conclusion
Traditional tabbouleh is more than just a salad—it’s a celebration of fresh herbs and bright flavors. Every step, from chopping the parsley to soaking the bulgur in lemon juice, is worth the effort. I find it grounding to make and refreshing to eat. Whether served with grilled meats or tucked into a pita with hummus, this dish always adds a burst of life to the table.
A fresh and vibrant herb salad made with parsley, mint, lemon, and fine bulgur wheat. This authentic tabbouleh recipe is light, zesty, and perfect with grilled meats or pita.
Ingredients
2 large bunches flat-leaf Italian parsley (about 3 cups finely chopped)
½ cup fresh mint leaves
½ cup fine bulgur wheat (#1 grade)
3 medium firm tomatoes, diced very small
1 bunch green onions, thinly sliced
½ cup extra virgin olive oil
½ cup fresh lemon juice (about 2 to 3 lemons)
½ teaspoon ground allspice
1 teaspoon salt
½ teaspoon black pepper
Romaine lettuce leaves, for serving
Instructions
Soak Bulgur: Place bulgur in a small bowl and pour lemon juice over it. Let sit for 20 minutes to soften and absorb flavor.
Prep Tomatoes: Dice tomatoes finely. Salt lightly and place in a colander to drain excess liquid for 10 minutes.
Chop Herbs: Thoroughly dry parsley and mint. Remove stems, bundle leaves, and finely chop using a sharp knife.
Make Dressing: In a small jar, whisk olive oil, allspice, salt, and black pepper.
Assemble Salad: In a large bowl, combine parsley, mint, green onions, and drained tomatoes. Add soaked bulgur (should have absorbed all lemon juice).
Dress & Toss: Pour dressing over the mix. Toss gently with large spoons to coat evenly without bruising the herbs.
Serve: Chill for 30 minutes before serving with Romaine leaves. Do not leave too long or parsley may discolor.
Notes
Use firm tomatoes like Roma or plum to avoid excess moisture.
Dry herbs thoroughly to help dressing cling to them.
Finely chopped cucumber can be added for crunch (optional).
To make it gluten-free, replace bulgur with hemp seeds or cauliflower rice.
Avoid food processors — hand chopping keeps herbs fresh and non-bitter.
Tabbouleh improves after resting briefly, but avoid storing for too long.
