Tabouli (Lebanese Bulgur and Parsley Salad)

Tabouli is one of the most refreshing mezes out there. It’s the perfect healthy, light summer food to cool you down. It’s mostly fresh parsley which gives it the beautiful dark green color. It uses bulgur which is whole wheat. The addition of freshly chopped tomatoes and lemon add acidity. This tabouli recipe is delicious by itself, but even more amazing with fresh pita bread to scoop it up. I also love putting it in a falafel pita with hummus too. What makes this meze so easy to make is that you don’t actually need to cook anything. You let the bulgur wheat soak in very hot water but that’s the extent of cooking you’ll do. Make sure to buy fine bulgur for this recipe because the coarser bulgur won’t cook through with just hot water.

This recipe comes from Malvina Salloom, whose son is a well known musician and friend of ours, Roger Salloom.  Malvina, who recently passed away at the age of 94 was an amazing cook as well as someone who dedicated her life to helping others through volunteering.  She was so committed to helping others that she received the Key to the City of Worcester, Massachusetts for her charitable works.  This is her traditional Lebanese tabouli recipe.

 

tabouli recipe

 

If you happen to be planning a party or get together, I would highly recommend a meze spread.  You can make any combination of the following mezze recipes.  I like to serve these with a traditional Greek salad, crusty bread and some wine.  I also highly recommend any of these foods if you are planning a picnic or looking for great travel food.  Crackers, some cheese and any of these mezze below are great anywhere you go!

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mediterranean diet recipes: tabouli

Tabouli (Lebanese Bulgur and Parsley Salad)

4.5 from 4 votes
Prep Time 20 mins
Total Time 20 mins
Servings 4
Calories 243 kcal

Ingredients
  

  • 1/2 cup bulgur wheat (fine)
  • 1 bunch curly parsley, de-stemmed
  • 1 bunch scallions, sliced thinly
  • 1 bunch mint, de-stemmed
  • 3 medium tomatoes, diced
  • 1 lemon juice
  • 1/3 cup extra virgin olive oil 
  • salt and pepper, to taste

Instructions
 

  • Wash bulgur. Add bulgur to 1 cup of very hot water. Let soak for 20 minutes.
  • Finely chop herbs.
  • Drain water from bulgur (1st drain and then squeeze in a colander). Add bulgur to chopped vegetables and herbs. Mix in lemon juice and olive oil. Add salt and pepper to taste.

Nutrition

Calories: 243kcalCarbohydrates: 19gProtein: 3gFat: 18gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 13gSodium: 21mgPotassium: 337mgFiber: 5gSugar: 3gVitamin A: 1402IUVitamin C: 31mgCalcium: 59mgIron: 2mg
Have you tried this recipe? Tell us about it!Click here to rate this recipe in the comments section below.

7 Comments

  1. Dorothy DiMartino March 12, 2022 at 4:35 pm - Reply

    5 stars
    Can you use anything other than bulgar wheat? I don’t know if my stomach may be able to handle the wheat.

  2. Rick September 22, 2021 at 6:34 pm - Reply

    3 stars
    Tried this, it was very good, but wow, the calories!! Far more oil (and calories) than needed. Just follow the instructions on the bag of Bob’s Red Mill bulger wheat, which uses less than 1/3 the amount of oil, also tastes great! The Bob’s recipe uses 22.5 ml of oil for 1/2 cup of wheat, this recipe uses 80 ml , adding a stunning 480 calories! I was lucky my grocer was out of bulk bulger, forced me to buy the bag and get the good recipe.

    • Bill Bradley, R.D. October 1, 2021 at 1:36 pm - Reply

      Hi Rick,
      The calories for this recipe were incorrect. It is only 250 calories, not 1,000! We forgot to put in the # of servings. It is now correct! Thanks for the heads up.

  3. Bob October 24, 2019 at 10:52 am - Reply

    Been making this recipe almost exactly as shown for years, but I usually double or triple the recipe, and add more lemon juice, and less olive oil. I use 1 cup “Bob’s Red Mill” red bulgar wheat – regular grind – because none of the nearby stores carry the fine grind, and it still turns out great. I cover the bulgar with boiling water (amounts on pkg.) and let it sit for 30 minutes and all the water is absorbed. When I don’t have fresh mint, I use 1/4 tsp. mint extract. If I don’t have homegrown ripe sweet tomatoes, I use regular store-bought ones, and add a small bit of sugar. We all love this recipe. Leftovers (if there is any) last for 3 days at our house.

  4. Cindi February 24, 2019 at 1:36 am - Reply

    First time making this and it came out perfect. I added seedless cucumbers, tomatoes, red onion, and diced carrots. So delicious.

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