Middle Eastern & North African · Lunch · Dinner · Snack
Tabbouleh
تبولة (Tabbouleh)
A bright, herb-packed Lebanese salad of finely chopped parsley and mint with juicy tomato, spring onion and a little nutty bulgur, dressed simply with lemon and olive oil. Fresh, zesty and full of greens.
- Prep
- 30 min
- Cook
- 5 min
- Total
- 35 min
- Serves
- 4
Calories come from: Carbs 48% · Fat 42% · Protein 10%
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Ingredients
For 4 servings- 1/3 cup55 gFine bulgur wheat
- 1/2 cup120 gWater, boiling
- 2 1/2 cups chopped (about 2 large bunches)150 gFlat-leaf parsley, leaves and tender stems
- 1/2 cup loosely packed20 gFresh mint leaves
- 3 medium360 gRipe tomatoes
- 460 gSpring onions
- 1 small150 gCucumber (optional)
- 1/4 cup (about 2 lemons)60 gFresh lemon juice
- 2 tbsp27 gExtra virgin olive oil
- 1/2 tspSalt
- 1/4 tspGround black pepper
Steps
- 1
Boil the water in a kettle or small pan.
- 2
Put the bulgur in a bowl, pour over the boiling water, cover and leave to soak for 15 minutes until tender.
- 3
Tip the bulgur into a fine sieve and press out any excess water, then spread it on a plate to cool.
- 4
Wash the parsley and mint well and dry them thoroughly in a salad spinner or with a clean towel.
- 5
Finely chop the parsley and mint with a sharp knife, avoiding bruising them into a paste.
- 6
Dice the tomatoes into small cubes and place them in a large bowl with their juices.
- 7
Thinly slice the spring onions and add them to the bowl.
- 8
If using, dice the cucumber finely and add it to the bowl.
- 9
Add the cooled bulgur and the chopped herbs to the bowl.
- 10
Whisk the lemon juice, olive oil, salt and pepper together, pour over the salad and toss gently.
- 11
Taste, adjust the lemon and salt, and serve straight away or chill for up to a few hours.
Swaps, storage and make-ahead
Swaps
- For a gluten-free version, replace the bulgur with the same amount of cooked, cooled quinoa.
- Use finely diced red or white onion instead of spring onions if that is what you have on hand.
- Swap the cucumber for diced red pepper or simply leave it out, as the recipe treats it as optional.
- Use bottled lemon juice in a pinch, though fresh lemon gives a brighter flavour.
Storage
Tabbouleh is best eaten fresh, as the herbs wilt and the tomatoes turn watery over time. Refrigerate leftovers in a covered container within 2 hours and eat within 1 to 2 days; do not freeze.
Make ahead
Soak and cool the bulgur and wash and dry the herbs up to a day ahead, keeping them chilled separately. Chop everything and dress the salad no more than a few hours before serving.
Nutrition values are for the recipe as written.
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Allergens and nutrition
Contains: Gluten
Check the labels of packaged ingredients for allergens and suitability for your diet.
Full nutrition
| Per serving (214 g) | Per 100 g | |
|---|---|---|
| Calories | 147 kcal | 69 kcal |
| Protein | 4.1 g | 1.9 g |
| Carbohydrates | 19 g | 8.9 g |
| of which sugars | 3.5 g | 1.6 g |
| Fiber | 4.8 g | 2.2 g |
| Fat | 7.5 g | 3.5 g |
| of which saturated | 1.1 g | 0.5 g |
| Sodium | 324 mg | 151 mg |
Nutrition is calculated from USDA FoodData Central data and may differ from what you cook.
