The Lebanese Tabbouleh Salad is a refreshing and healthy dish that brings the taste of the Mediterranean to your table. With fresh parsley, mint, tomatoes, and lemon juice, this light salad is full of Mediterranean flavors and easy to make. It’s a great choice for anyone looking for a clean, plant-based meal or side dish.

Whether served with grilled dishes, part of a mezze platter, or enjoyed on its own, this salad is full of color, flavor, and texture. It’s also a wonderful vegan gluten-free salad, making it a good option for many diets.

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A POPULAR MEDITERRANEAN SALAD

The Lebanese Tabbouleh Salad is one of the most well-known salads from the Mediterranean region. It’s become popular around the world, especially in health-conscious kitchens. This simple dish, made mainly with parsley and bulgur, is both tasty and wholesome.

Its fresh and tangy taste comes from a mix of ingredients that are easy to find. Lemon juice gives it brightness, olive oil adds richness, and herbs bring a garden-fresh touch. Together, they create something truly special.

WHAT MAKES AN AUTHENTIC TABBOULEH RECIPE?

An authentic tabbouleh recipe focuses on parsley as the main ingredient. It is not a grain-based salad with a few herbs sprinkled in — it’s the other way around. In a traditional parsley salad, bulgur plays a small supporting role.

The authentic version includes:

Parsley (lots of it)
Tomatoes
Green onions
Fine bulgur wheat (#1 grind)
Fresh lemon juice
Olive oil
Optional: Fresh mint for added aroma and taste

Many modern recipes use cucumbers, garlic, or more bulgur than necessary. While these changes can taste great, they move away from what makes the dish truly tabbouleh. In fact, when bulgur is the main ingredient, the dish becomes something else entirely — like a bulgur salad or “salata bulgur.”

SIMPLE INGREDIENTS WITH BIG FLAVOR

What makes this vegan gluten-free salad stand out is how simple yet flavorful it is. Each ingredient plays an important role, and together they make the salad shine.

Here’s what you’ll need:

Parsley: This is the heart of the dish. It gives the salad its green color, fresh texture, and herbal taste. Curly parsley is the traditional choice, but flat-leaf parsley can also be used. Make sure it’s fresh, bright, and dry before chopping.

Mint: Fresh mint isn’t used in every authentic tabbouleh recipe, but many people love it. It adds a cool, refreshing flavor that goes well with lemon and parsley.

Tomatoes: Choose ripe but firm tomatoes. Roma tomatoes work well because they’re meaty and hold their shape. If the tomatoes are too juicy, remove the seeds and extra liquid before adding them to the salad.

Green Onions: These offer a mild onion flavor and nice crunch. You can use both the white and green parts. If you prefer, regular onions can be used, but they will give the salad a sharper taste.

Bulgur: Use #1 fine grind bulgur. This variety is very small and doesn’t need to be cooked. It will absorb the lemon juice and olive oil, softening while adding texture to the salad.

Lemon Juice: Always use fresh lemons. Bottled lemon juice lacks the bright, natural taste that makes this salad so special.

Olive Oil: Choose extra virgin olive oil for the best results. It adds richness and blends all the other flavors together beautifully.

HOW TO MAKE LEBANESE TABBOULEH

Making a great Lebanese Tabbouleh Salad is simple, but it takes a little care and time. Here’s a basic step-by-step guide:

Soak the bulgur
Place the fine bulgur in a bowl and cover it with lemon juice and olive oil. Let it sit while you prepare the other ingredients. This lets the bulgur absorb the dressing and become tender.
Chop the vegetables and herbs
Finely chop the parsley, mint, tomatoes, and green onions. This step is important — the finer the chop, the better the texture of the salad.
Combine everything
Add the chopped ingredients to the soaked bulgur. Toss gently until everything is well mixed.
Taste and adjust
Add more lemon juice, olive oil, or salt if needed. Let the salad sit for a few minutes to allow the flavors to blend.

TWO METHODS FOR SOAKING BULGUR

You can prepare the bulgur in one of two ways:

Water Method: Soak the bulgur in cold water for about 20 minutes, then drain it before mixing with the other ingredients.
Dressing Method: Soak the bulgur directly in the lemon juice and olive oil. This gives the bulgur a richer taste and avoids making the salad watery.

Both methods work, but the dressing method brings out more of the Mediterranean flavors.

TIPS FOR SUCCESS

To get the best results, try these helpful tips:

Wash and dry parsley ahead of time. This makes it easier to chop and gives the salad a fluffier look.
Chop everything finely. Large pieces can make the salad feel rough. A fine chop gives a smoother texture and better presentation.
Use the right bulgur. Only use fine bulgur. Coarse bulgur will not soften properly without cooking.
Let it rest before serving. A short resting time helps all the flavors come together.

HOW TO SERVE TABBOULEH

There are many ways to enjoy this parsley salad. Here are a few ideas:

Serve on its own as a light lunch or side dish
Add to a mezze platter with hummus, pita, and falafel
Spoon into lettuce leaves for a fun, taco-style presentation
Pair with grilled meats or plant-based proteins
Scoop with cabbage or grape leaves, as done traditionally

No matter how it’s served, this salad adds a fresh and healthy touch to any table. Its bright color and citrusy taste make it perfect for warm-weather meals or gatherings.

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Lebanese Tabbouleh Salad

Lebanese Tabbouleh Salad is a light, healthy parsley salad bursting with fresh Mediterranean flavours. Perfect as a plant-based lunch or a side dish, it’s a tasty, easy, and naturally vegan gluten-free salad.

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Course: Appetizer, Salad

Prep Time: 10

Resting Time: 13

Servings:

Calories: 95kcal

Author: Liora

Ingredients

2 tablespoons fine bulgur
Juice of ⅓ lemon
2 Roma tomatoes diced very finely
2 green onions finely chopped
¼ cup onion finely chopped
¼ cup fresh mint leaves about 2-3 sprigs
1 bunch fresh parsley chopped finely
¼ cup good-quality olive oil
1 teaspoon salt

Instructions

Start by rinsing your parsley well. For the best flavor and texture, wash it the night before and let it dry completely before chopping.
In a small bowl, mix the bulgur with the lemon juice. Let it soak for 15–20 minutes until the bulgur softens and swells nicely. Set this aside while you prep everything else.
Next, finely chop your tomatoes, green onions, and regular onion. When working with the tomatoes, use a colander to drain any extra juice—this keeps your bulgur from getting soggy.
Toss all your chopped veggies into a large mixing bowl. Add the fresh mint leaves if you’re using them, and sprinkle in the salt and pepper to taste.
Pour the lemon-soaked bulgur and olive oil over the veggies. Gently stir everything together, being careful not to mash the ingredients.
This salad tastes great served chilled or at room temperature. For a fresh crunch, serve it alongside crisp lettuce or cabbage leaves if you like.

Notes

Please note that the nutritional values are provided by an online calculator and should be considered as an estimate.

Nutrition

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