Traditional Lebanese Tabbouleh (Tabouli) – an easy Mediterranean salad recipe with finely chopped fresh parsley, soaked lemon whole wheat fine bulgur, shallots, tomatoes and olive oil. Easily prepared with quinoa or couscous. Vegan.
Today we are preparing an easy Lebanese tabbouleh salad the traditional way with whole wheat fine bulgur and lot’s of parsley. The main hero here is the fresh parsley, carried by fine bulgur, soaked in lemon juice.
Check out my other middle Eastern salad with Bulgur for your next dinner: Middle Eastern Bulgur Salad.
Behind the Bites:
Lebanese tabbouleh is a traditional salad that has deep roots in Levantine cuisine, particularly in Lebanon and Syria ( the origins can be debated). Historically, tabbouleh was considered a dish of the peasants, made primarily with locally available ingredients such as fresh herbs, grains, and vegetables. Over time, it became a popular dish across the region, especially within the Arab world. Traditionally, it is served as part of a mezze (an assortment of small dishes) and is known for its refreshing, herbaceous flavor. With time, its international popularity has grown, particularly as Mediterranean cuisine has spread globally.
Ingredients and Substitutions
- Fine bulgur wheat – the one I buy from the Turkish store says ‘for meatballs’. If you have a larger grain variety, soaking it might not be enough though.
- Fresh parsley, minced
- Fresh mint, minced
- Tomatoes, cut in cubes
- Extra virgin olive oil
- Lemon, juice and zest needed
- Small shallots, optional – or substitute with chives
- Water to cover bulgur with
- Sea salt and white pepper to taste
How to cook Lebanese Tabbouleh?
1st: Soak bulgur wheat in hot water and let sit for about 20-30 minutes – or until bulgur softens and triples in size. Drain well from any water.
2nd: Chop all other ingredients finely ( I use a stand blender), and mix well. Season and leave in the fridge for 15 minutes, so flavors blend better. Serve.
NOTE: Depending on the amount of bulgur used you can skip diluting the lemon juice in water and directly soak the bulgur (should be just a handful) in lemon juice. That would give it a much more intense flavor.
Personally, I like this salad with lots of bulgur, as you can see from the photos, and usually never measure it precisely.
Is tabbouleh gluten free?
The traditional version of Lebanese tabbouleh features a small amount of fine bulgur which is NOT gluten-free. Bulgur is a type of whole grain made from cracked wheat, specifically from durum wheat, which contains gluten. If you’re looking for gluten-free alternatives to bulgur, grains like quinoa, millet, buckwheat or rice couscous are suitable substitutes.
Easy Traditional Lebanese Tabbouleh
Equipment
- 1 cutting board & knife
- 1 large salad bowl
Ingredients
- 4 tbsp. fine bulgur wheat, heaping
- 150 g fresh parsley, minced
- 2 tbsp. fresh mint, minced
- 2 small tomatoes, cut in cubes
- 4 tbsp. extra virgin olive oil
- 1 medium lemon, juice needed
- 2 small shallots, optional
- sea salt and white pepper to taste
- water to cover bulgur with
Instructions
- Prepare Bulgur: In a large mixing bowl add fine bulgur and cover with water. Bulgur should double/triple in size in 20-30 minutes.
- Drain bulgur wheat from excess water and set aside.
- Prepare Salad: Chop parsley, mint and tomatoes finely (as well as shallots). Place into salad bowl and mix.
- Assemble: Add bulgur to rest of the ingredients, season with lemon juice, olive oil, salt and pepper to taste. Keep in the fridge for 10-15 minutes and serve.
Notes
Nutrition
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Easy recipe for dinner