Mediterranean Images are for illustrative purposes only, may be inaccurate, and do not guarantee the presence or absence of specific ingredients. 
Serving Images are for illustrative purposes only, may be inaccurate, and do not guarantee the presence or absence of specific ingredients. Tabbouleh
A Levantine vegetarian salad made mostly of finely chopped parsley.
Contains common allergens
In the app, Listahan checks these against your household automatically.
Good to know
- Ready in under 30 minutes
Matched from this dish's own ingredients and timing. Browse more: 30-minute meals
Instructions
6 steps- 1
Place the fine bulgur wheat in a small bowl and pour 1/2 cup of boiling water over it. Cover with a plate and let it sit for 15-20 minutes until the water is absorbed and the bulgur is tender. Fluff with a fork and let cool.
- 2
Very finely chop the parsley and mint leaves. A sharp knife is essential to avoid bruising the herbs. Transfer to a large mixing bowl.
- 3
Dice the tomatoes very finely. Place them in a sieve for 5 minutes to drain excess juice so the salad doesn't become soggy. Add to the bowl with the herbs.
- 4
Add the thinly sliced green onions and the cooled, fluffed bulgur wheat to the bowl.
- 5
In a small jar, shake together the fresh lemon juice, extra virgin olive oil, salt, and black pepper to form a dressing.
- 6
Pour the dressing over the salad and toss gently to combine. Let the salad rest at room temperature for 15 minutes before serving so the bulgur absorbs the dressing flavors.
Images are for illustrative purposes only, may be inaccurate, and do not guarantee the presence or absence of specific ingredients. Listahan Family Score™
71/100
Good fit for most families
Score reflects how well this recipe fits a typical busy household. In the app, your Family Score is personalized to your household's allergens, kids, and pantry.
Nutrition
per serving170
Calories
2 g
Protein
12 g
Carbs
14 g
Fat
Estimated per serving. Actual values depend on the brands and portions you use.
Listahan cooking guide
Chef notes & practical guide
Technique notes, ingredient swaps, serve-alongside ideas, storage guidance, and equipment for this recipe.
Cultural context
Tabbouleh is a Levantine salad that, despite how it is often served abroad, is overwhelmingly parsley with only a little bulgur, not the other way around. It comes from the mountains of Lebanon and Syria, where finely chopped herbs were a way to eat greens by the bowlful. The real version is bright, lemony, and emphatically green.
Listahan note
This version keeps the proportions authentic, with parsley as the main event and bulgur as a supporting grain rather than a base.
Technique cues
- Dry the washed parsley thoroughly before chopping, since wet herbs bruise and the salad turns soggy.
- Soak the fine bulgur in just the tomato juices and lemon rather than lots of water, so it plumps with flavor and stays firm.
- Chop the parsley with a very sharp knife in a gentle motion to slice rather than crush, keeping it vivid green.
Kitchen flow
- Parallel prep
- Soak the bulgur in the lemon and tomato juices while you wash, dry, and chop the herbs.
- Make-ahead
- Chop and store components separately; combine and dress within an hour of serving so it stays bright.
- Leftover move
- Stuff leftover tabbouleh into pita with grilled chicken or spoon it over hummus the next day.
- Cleanup rhythm
- A salad spinner and one bowl; spin and dry herbs in batches and the rest is just a quick toss to wash.
Ingredient brief
Role, handling, and swap guidance for each key ingredient.
flat-leaf parsley
the main ingredient
Purpose: Tabbouleh is fundamentally a parsley salad, so it makes up the bulk of the bowl.
Handling: Wash, dry completely, and chop very finely just before assembling.
Adaptation: Flat-leaf is essential; curly parsley is tougher and less flavorful here.
fine bulgur
tender grain accent
Purpose: A modest amount adds chew and soaks up the dressing without dominating.
Handling: Soak in lemon and tomato juices until just tender, not mushy.
Adaptation: Quinoa makes a gluten-free version with a similar nubbly texture.
tomatoes
juicy sweetness
Purpose: They add moisture and a sweet-acid note that balances the herbs.
Handling: Dice small so they distribute evenly and release juice for the bulgur.
Adaptation: Cherry tomatoes quartered are reliable when slicing tomatoes are pale.
fresh mint
cooling aromatic
Purpose: Mint gives tabbouleh its signature cool, fresh lift alongside the parsley.
Handling: Chop finely and fold in with the parsley.
Adaptation: Use a little more parsley if mint is unavailable, though the flavor shifts.
lemon juice and olive oil
the dressing
Purpose: A sharp lemon-forward dressing is what makes tabbouleh taste alive.
Handling: Whisk together and toss through only just before serving.
Adaptation: Adjust the lemon up; the salad should lean bright rather than oily.
Technique notes
- Add the salt at the end, since salting parsley early draws out water and wilts it.
- A pinch of ground allspice or cinnamon is a traditional warm note in many Lebanese kitchens.
- Use far more parsley than feels right at first; the volume cooks down to the proper balance.
Ingredient swaps
- Gluten-free direction
- Swap the bulgur for cooked and cooled quinoa to keep the texture without wheat.
- Grain-free direction
- Use finely chopped cauliflower in place of the bulgur for a low-carb version.
- Heartier direction
- Fold in chickpeas to turn the salad into a light main.
Serve alongside
- Hummus and pita
- Grilled chicken souvlaki
- Baba ganoush
- Stuffed grape leaves
- Mint lemonade
- Sparkling water with lemon
- Light dry rose
Serving suggestions only — check pairings for your household's allergens.
Storage & reheating
- Best within a day, as the herbs slowly darken once dressed. Keep undressed components in the fridge up to two days and combine just before serving. It does not freeze.
Equipment
- A very sharp chef knife
- A salad spinner
- A fine sieve for the bulgur
- A large mixing bowl
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