TABBOULEH SALAD
Tabbouleh salad is a refreshing, herb-forward dish rooted in Middle Eastern cuisine, offering a vibrant medley of parsley, tomato, lemon juice, olive oil, cucumber and bulgur. Its single-serving version is perfect as a light side or snack. It is known for its bright flavour and nourishing ingredients. The crisp vegetables and fresh herbs are balanced by the nutty texture of soaked bulgur and the zing of lemon juice, making it satisfying and uplifting. It’s naturally low in fat and calories while rich in vitamins, fibre and antioxidants. Tabbouleh is ideal for those seeking clean, plant-based dishes without compromise on taste. Best of all, it requires no cooking, just simple soaking and chopping, which makes it a go-to for quick prep and make-ahead meals. Whether served alone, as part of a mezze platter or inside wraps, this salad is a bright and wholesome addition to your table.
RECIPE CATEGORY
Side
SERVING SIZE
1
CUISINE
Middle Eastern
PREPARATION/TECHNIQUES
No-Cook, Prepared in Advance
OCCASION/HOLIDAY
Picnic, Summer, Casual Dinner, Potluck, Ramadan, Spring, Family Reunion, Back to School
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Vegetarian, Low Fat, Low Sodium, Quick & Easy, Healthy, Dairy-Free, Nut-Free, Low/No Sugar
DISH TYPE
Salad
INGREDIENTS
Here is a list of ingredients for Tabbouleh salad:
- ¼ cup chopped parsley
- 1 tablespoon bulgur, soaked
- 1 tablespoon diced tomato
- ½ tablespoon diced cucumber
- ½ teaspoon lemon juice
- ½ teaspoon olive oil
FULL NUTRITIONAL INFORMATION
- Calories: 58.7 kcal
- Fat: 2.5 g
- Saturated Fat: 0.4 g
- Sodium: 27.3 mg
- Carbohydrates: 8.4 g
- Fiber: 1.9 g
- Sugars: 0.7 g
- Protein: 1.7 g
- Calcium: 29.4 mg
- Iron: 1.3 mg
- Potassium: 155 mg
PREPARATION
- Soak the Bulgur: Place the bulgur in a small bowl and cover it with hot water. Let it soak for 10–15 minutes until softened, then drain off excess water and fluff with a fork.
- Chop the Parsley: Finely chop fresh parsley, ensuring it is dry and stems-free for the best texture.
- Prepare the Vegetables: Dice the tomato and cucumber into small, even pieces for uniformity and balanced flavour in every bite.
- Mix the Ingredients: In a mixing bowl, combine the soaked bulgur, chopped parsley, tomato and cucumber.
- Add Dressing: Drizzle in lemon juice and olive oil, then gently toss the salad to ensure even distribution.
- Season to Taste: Add a small pinch of salt if desired. Let the salad rest for 5–10 minutes to allow the flavours to meld before serving.
PREP TIME
10 minutes
COOKING TIME
0 minutes
TIPS
Here are some helpful tips for Tabbouleh salad:
- Use Fine Bulgur: Fine or medium bulgur soaks quickly and doesn’t require boiling, which is perfect for an uncooked method.
- Dry Parsley Thoroughly: Dry Parsley with a towel or salad spinner to avoid soggy salad.
- Chop Finely: Uniform and finely chopped ingredients enhance the texture and presentation of the salad.
- Let It Rest: Allow the salad to rest before serving to deepen the flavour.
- Customise Acidity: Adjust the lemon juice to taste depending on how zesty you prefer your tabbouleh.
VARIATIONS
- Quinoa Tabbouleh: Substitute bulgur with cooked quinoa for a gluten-free version with extra protein.
- Add Mint: Fresh mint leaves add a cool undertone and pair beautifully with the parsley and lemon.
- Garlic Twist: A pinch of minced garlic can enhance the savoury dimension of the salad.
- Tomato-Free: Skip tomato if preferred and replace with extra cucumber or bell pepper.
- Citrus Zing: Add a splash of orange or lime juice with lemon for a layered citrus taste.
- Spicy Option: Add a pinch of chilli flakes or diced green chilli for subtle heat.
PREPPING AND STORAGE
- Refrigeration: Store in an airtight container in the fridge for up to 3 days. Stir before each serving as some separation may occur.
- Make Ahead: Prepare all components in advance but combine just before serving for optimal freshness.
- Freezing Not Recommended: Due to the fresh herbs and chopped vegetables, freezing is not recommended as it affects the texture and taste.
- Serving Tip: Serve chilled or at room temperature with pita bread and hummus or as a side to grilled dishes.