Tabouli Salad Recipe (Tabbouleh) - Easy Authentic Recipe

What Is Tabouli?

Tabouli is a vegetarian Middle Eastern salad made with mostly of fresh-chopped parsley, the herby star of this salad, bulgur wheat, and tomatoes. This fresh salad is seasoned with olive oil, lemon juice, and salt.

Other versions may have different herbs or other veggies added. However, this tabbouleh salad recipe is one we grew up eating in our Jewish-Lebanese household in Barcelona. This authentic tabouli recipe is still what we enjoy to this day, no sense messing with perfection!

You may see Tabouli referred to as tabbouleh, or tabouleh. However you spell it, it's delicious!

Video: How to make classic Lebanese Tabbouleh (Tabouli) Salad

You can see how easy this parsley salad is to put together, this old, but still relevant video shows you how to make this classic Lebanese salad.

Is Tabbouleh Salad Healthy?

Yes, tabouli is a healthy dish! It's made with fresh, healthy plant-based ingredients that are high in fiber, flavor, vitamins, nutrients, and healthy fats to keep you satiated.

It is worth mentioning that a lot of the flavor of this salad comes from the dressing. It's a simple blend of extra virgin olive oil (use the best quality you can afford), freshly squeezed lemon, and salt. Don't be tempted to cut back on the dressing—I promise it's the perfect amount!

Tabbouleh Salad Recipe Ingredients 

These are the main ingredients in Tabbouleh:

• Bulgur Wheat. Bulgur is whole-grain cracked wheat. The bulgur wheat is soaked in hot water until tender. There are different varieties of bulgur wheat, that range from very fine (#1) to coarse. Traditionally, tabbouleh is made with Fine bulgur wheat that is available online or in Middle Eastern markets. If you can't find fine bulgur, you can use coarse (such as Bob's Red Mill Bulgur Wheat), which can be found in regular supermarkets.
• Parsley. Lots of fresh parsley is chopped for this salad. Don't skimp here! The parsley is the star of the show—its fresh earthy flavor is the cornerstone of the dish. The parsley can be chopped by hand, but we prefer to use the food processor for ease and to get those fine pieces. Use the entire bunch including stems and leaves. 
• Tomatoes. Fresh summer tomatoes are the best for tabbouleh. During the winter months, you can still enjoy this Lebanese salad by using red, yellow, and orange grape tomatoes. Make sure to choose the freshest you can find. 
• Scallions. Fresh green onions are sliced for this salad. If you don't have fresh scallions, you can use finely chopped onions or shallots. 
• Fresh Mint Leaves. Mint is optional, but it gives tabouli a very nice flavor! I highly recommend you add it.
• Lemon Juice. Freshly squeezed is much more bright and flavorful than the bottled stuff! 
• Extra Virgin Olive Oil. Do not use any other oil!
• Salt. Brings the dish together!

It's All About the Parsley!

Flat-leaf parsley, also known as Italian parsley is the main ingredient in the authentic tabouli recipe. It has a bright and fresh taste that is a bit peppery. It has a stronger, more herbaceous flavor punch than other parsley varieties which is why it is our favorite variety to use in this and other Middle-Eastern recipes. 

If you can only find curly parsley, that will work, too. The finished tabbouleh might be a little less flavorful and less herby-tasting. 

Can You Make Tabouli With Quinoa Instead Of Bulgur? 

Traditionally, a Tabbouleh salad recipe is made with bulgur wheat, but you can substitute it with quinoa. This is a great option for those who are sensitive to gluten and wheat.

In fact, quinoa is high in protein and makes this a complete gluten-free meal in one dish. This quinoa tabbouleh recipe is one of our favorites an most popular recipes.

Bulgur wheat is very fine and lends a delicate texture to traditional tabbouleh. Other non-traditional substitutions will be larger grains with chewier or heartier textures. You can experiment with couscous, farro, barley, or wheat berries.

How to make Tabouli - tips for the best Mediterranean side dish 

• Soak the bulgur wheat in hot water so it is tender when you're ready to assemble the salad. Drain in a fine mesh sieve to remove any additional water. 
• Dry the parsley after washing it and before chopping it. You can do this by placing it between two clean kitchen towels or by using a salad spinner. You can even wash the parsley a day ahead of time, then set it in a salad spinner to drain in the fridge overnight.
• Chop the parsley using a sharp knive or a food processor. It should be finely chopped.
• Mix well! The goal is to have as many of the ingredients and flavors as possible in one single bite. This means you need to chop the vegetables finely and mix together thoroughly.
• Make this dish 2-3 hours ahead of time if you are able! Tabouli tastes best when it has had time to sit and allow the parsley and bulgar to absorb the dressing.
• Prep ahead. You can chop and mix the ingredients for this salad recipe up to 3 days ahead of time. Store in an airtight container in the fridge until ready to serve. Store the tomatoes in a separate container and toss together just before serving.

Storage Tips

Once the dish is made, tabbouleh will last in the fridge for 2-3 days. Keep it fresh by using an airtight container.

Can You Freeze Tabouli?

No, tabouli can not be frozen. Just like any other salad, it's best enjoyed fresh or stored in the fridge.

What Do You Serve Tabouli With?

This Lebanese dish is truly versatile and can be served in many ways. Traditionally, it's served with fresh pita bread and hummus. However, this salad also works fantastic when served alongside some fresh falafel or a sandwich. We suggest this za'atar grilled cheese pita sandwich or this yummy falafel veggie burger with avocado tahini cream.

Can I add more toppings to my Tabouli? 

The recipe shared here is the authentic Lebanese Tabbouleh that we grew up eating. There are regional variations on the dish and of course more modern twists. We've seen recipes that use cucumbers, raw garlic, freshly ground black pepper, feta cheese, olives, and more. Do you prefer the traditional parsley and bulgur wheat version or a different variation? Let us know in the comments below!

Other Middle Eastern Food Recipes

• Fattoush Salad
• Watermelon Feta salad
• Hummus
• Deconstructed Hummus
• Cheese Sambusek
• Maamoul
• Falafel with Tahini Sauce
• Semolina borekas
• Knafeh