Tabbouleh — Levantine Parsley & Bulgur Salad
The bright green herb salad of the Levant — and, crucially, mostly parsley. Finely chopped flat-leaf parsley and mint are tossed with a little fine bulgur, diced tomato, lemon juice and good olive oil. Fresh, zingy and herbaceous, it's a mezze cornerstone scooped up with crisp lettuce or romaine.
Soak a small amount of fine bulgur until tender. Chop a lot of flat-leaf parsley and some mint very finely, and dice tomato small. Combine with finely chopped spring onion, the soaked bulgur, lemon juice, extra virgin olive oil and salt. Toss and let it sit briefly so the bulgur drinks up the dressing, then taste for lemon and salt. Serve with crisp lettuce or romaine to scoop.
- It's a parsley salad, not a grain salad — parsley dominates, bulgur is a minor accent.
- Chop the parsley finely with a sharp knife (don't blitz it to mush) and dry it well first.
- Balance generously with lemon, good olive oil and salt — tabbouleh should taste bright and fresh.
Equipment
- Sharp knife
- Mixing bowl
- Fine sieve
食材
Salad
- 3 large bunches flat-leaf parsley, very finely chopped
- Small bunch mint, finely chopped
- 40 g fine bulgur
- 2 tomatoes, finely diced
- 3 spring onions, finely sliced
Dressing
- Juice of 1–2 lemons
- 60 ml extra virgin olive oil
- 1 tsp salt, to taste
- Pinch of ground allspice or cinnamon (optional)
步驟
- 步驟01
Rinse the fine bulgur and soak in a little cold water (or some of the lemon juice and chopped tomato juices) for 15 minutes until tender, then drain any excess.
- 步驟02
Wash and thoroughly dry the parsley, then chop it very finely with a sharp knife — you want fine, distinct pieces, not a purée. Finely chop the mint too.
- 步驟03
Dice the tomatoes small and finely slice the spring onions. Squeeze the lemons.
- 步驟04
In a big bowl, toss the parsley, mint, soaked bulgur, tomato and spring onion with the lemon juice, olive oil, salt and optional spice.
- 步驟05
Let it sit a few minutes for the bulgur to absorb the dressing, then taste and adjust lemon and salt. Serve with crisp romaine or little gem leaves to scoop.
Make ahead
Chop the herbs and soak the bulgur a few hours ahead and keep them separate. Dress and toss just before serving so the parsley stays vivid and the salad tastes fresh, not weepy.
Storage
Best within a few hours of making, while the herbs are bright and crisp. It keeps 1 day refrigerated but the parsley softens and dulls. Add the lemon and salt fresh if making components ahead.
Variations
Gluten-free
Swap the bulgur for cooked quinoa or simply leave it out — it's mostly herbs anyway.
Extra lemony
Add more lemon and a little lemon zest for a sharper, brighter salad.
Tomato-forward
Increase the diced tomato for a juicier, more summery version.
Serve with
Nutrition per serving
Nutrition values are estimates based on the metric measurements. Adjust as needed.
常見問題
Is tabbouleh a grain salad or a herb salad?
A herb salad. Authentic Levantine tabbouleh is overwhelmingly parsley, with only a small amount of fine bulgur as an accent — quite different from Western versions that are mostly grain with a little parsley. The green should dominate the bowl.
What bulgur should I use?
Fine bulgur (#1), which softens by soaking without cooking. Coarse bulgur stays too chewy for tabbouleh. Use only a modest amount — it's there for a little texture and nuttiness, not to bulk out the salad.
Why is my tabbouleh watery?
Usually wet parsley or juicy tomatoes. Dry the parsley thoroughly after washing, dice the tomatoes and let them drain a moment, and dress only just before serving. Toss the lemon and oil through at the end so it coats rather than pools.
Can I make tabbouleh without bulgur?
Yes — leave it out for a gluten-free, all-herb salad, or substitute cooked quinoa. Since tabbouleh is mostly parsley, it works beautifully without the grain; just adjust the lemon and oil to taste.
How finely should I chop the parsley?
Quite finely, with a sharp knife, into small distinct pieces — but don't use a food processor, which bruises it to a wet mush and turns it dark. Dry, sharp, hand-chopped parsley keeps the salad bright green and fresh.
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