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    Hungry Healthy Happy » Recipes » Side Dishes

    Tabbouleh

    Published: Jun 17, 2021 · Modified: Jul 26, 2021 by Dannii · This post may contain affiliate links · 10 Comments

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    Jump to Recipe
    Diet: Vegan
    A bowl of tabbouleh with a text title overlay.

    Tabbouleh is a delicious blend of bulgar wheat, parsley, lemon, tomatoes and an olive oil heavy dressing. A finely chopped salad, its a zesty and light side dish that goes perfectly with chicken skewers or fish and it's an easy side dish for a BBQ.

    A bowl of tabbouleh with lemon slices on top.

    If you have ever been in a Lebanese/Mediterranean restaurant, then you will have seen tabbouleh on the menu and hopefully you have ordered it as it is incredible. But, it's really easy to make yourself with just a few ingredients and it is vegan too. The fresh parsley and mint really are the star of this dish.

    Jump to:
    • What is Tabbouleh?
    • Why you will love it
    • Ingredients needed
    • Step by step
    • Parsley in Tabbouleh
    • What else to add
    • What to serve it with
    • FAQs
    • Extra tips
    • More Middle Eastern Recipes
    • Recipe
    • Feedback

    What is Tabbouleh?

    Tabbouleh is a vegetarian salad originating from The Levant, made mostly of finely chopped parsley, with bulgur, mint, spring onion, tomatoes and seasoned with olive oil, lemon juice, salt and pepper. Some variations add garlic or lettuce.

    Why you will love it

    • Low calorie and low carb
    • Really easy to make
    • Great for BBQs
    • Delicious with chicken skewers or grilled fish

    Ingredients needed

    All the ingredients needed for this recipe with text overlay labels.
    • Parsley - You will need a lot of parsley for this recipe, as it really is the star. Make sure to wash it well in cold water and then allow it to dry. You can use a salad spinner to dry it - this can also be done the day before. We used flat leaf parsley, but you can use curly. Check out our tips for cutting parsley below.
    • Bulgar wheat - You will need to use fine bulgar wheat - this is the smallest you will be able to find. It is a similar size to couscous and it will be found in the same section of the supermarket.
    • Fresh mint - Although parsley is the main herb, mint adds some extra freshness to it. It can be left out though if you prefer.
    • Spring onions - This gives a nice subtle onion flavour, as well as adding some extra colour and crunch.
    • Olive oil - Try to use the best quality olive oil that you can, as you really will be able to tell the difference.
    • Lemons - Freshly squeezed lemon juice is best for this recipe.
    • Tomatoes - This recipe is best made at the end of summer when tomatoes are at their best. You can't beat really ripe and juicy tomatoes, not hard and tasteless ones.
    • Cucumber - You won't always find this in tabbouleh recipes, but we love the added chunkiness that it gives.

    A full ingredients list with measurements is in the recipe card below.

    Step by step

    One: Cook the bulgar wheat according to the packet instructions. This will take around 20 minutes.

    A saucepan with bulgar wheat cooking in it.

    Two: Put all the other ingredients into a bowl and mix well.

    Three shot collage of onions, tomatoes, cucumber and parsley in a bowl, before and after being mixed.

    Three: Add the cooked bulgar wheat and mix well again.

    Bulgar wheat added to the bowl and mixed in.

    Four: Refrigerate before serving (at least 2 hours is best). Give another stir before serving.

    Parsley in Tabbouleh

    Parsley makes up the large part of any tabbouleh recipe, so it is important to get this bit right. We have used flat leaf parsley in this dish.

    You will also need A LOT more than you think. Once chopped, the volume of parsley reduces greatly, so aim for about 60-80g (about 3 cups) per person.

    As for cutting the parsley, it needs do be done in a slicing motion, rather than chopping. The chopping motion of a knife can somewhat squash the parsley, making it mushy. The same can be said for using a mezzaluna, so avoid those too. Use the sharpest knife you have and slice the parsley as finely as possible.

    A large bunch of parsley on a grey stone surface.

    What else to add

    As said above, onions and tomatoes make up some of this dish, but you can add more if you wish. Chopped cucumber, bell pepper, courgette (zucchini), olives, broccoli and mangetout (snow peas), all go well, but are far from traditional.

    Chickpeas make a good addition, giving a nice creamy texture. The addition of nuts and/or seeds, such as sunflower seeds or flaked almonds will add a nice texture to the dish.

    You can even add fruit if you wish, such as sultanas, dried cranberries or pomegranate jewels. You can even add some finely diced apple or pear. Feta is always a good addition on top of this salad.

    Four lemon slices on top of a serving of tabbouleh.

    What to serve it with

    Tabbouleh is typically a side dish, served chilled or at room temperature. It is a perfect accompaniment to other Middle Eastern foods, or as part of a meze set up. Some items that you could serve with tabbouleh are:

    • Flatbreads
    • Dips, such as Hummus, Baba Ganoush or Tzatziki.
    • Falafal
    • Fattoush Salad
    • Lahmacun (Spiced Lamb Flatbread)
    • Chickpea Stew
    • Chicken Skewers
    A plate of tabbouleh, salad and mushroom.

    FAQs

    Is tabbouleh healthy?

    Yes, this is a super healthy salad. It's low in calories and parley is an anti-inflammatory, which can help to boost your immune system. The bulgar wheat is a good source of fibre too.

    Do I have to use bulgar wheat?

    Although traditionally it is made with bulgur wheat, you could use couscous, rice or pearl barley or any other grain instead if you don't have bulgur wheat on hand. Why not try quinoa tabbouleh?
    The bulgar wheat isn't the main ingredient in this like other grain salads, the parsley is the star here. The bulgar wheat should just add some extra texture and make it a little more filling. It also soaks up all that delicious olive oil and lemon juice dressing too.

    Can you make tabbouleh ahead of time?

    Yes, you can make it ahead of time and it's actually our preference. We like to make it 2-3 hours before we are going to serve it and store it in an air tight container in the fridge as it really allows all the flavours to come together.

    How to store tabbouleh

    You can keep tabbouleh in the fridge in an airtight container for no more than 2 days. Before refrigerating, it is important to try and drain some of the juice first, to prevent it going soggy.

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    Extra tips

    • Cut the parsley in a slicing motion, rather than chopping.
    • When refrigerating, drain as much liquid as possible.
    • For extra protein, add some chickpeas.
    • For a gluten free option you could make a quinoa tabbouleh instead of using bulgar wheat.
    • Use really ripe and fresh tomatoes in this dish, as you will really taste the difference.
    • For best results, put the tabbouleh in the fridge for at least 30 minutes to allow the flavours to come together.

    More Middle Eastern Recipes

    • Fattoush Salad
    • Roasted Vegetable Couscous Salad
    • Oven Baked Falafel
    • Spiced Lamb Flatbread (Lahmacun)

    If you’ve tried this tabbouleh recipe, let us know how you got on in the comments below.
    Tag us in your creations on Instagram @hungryhealthyhappy - Use the hashtag #hungryhealthyhappy too.

    Recipe

    A bowl of tabbouleh topped with lemon slices.

    Tabbouleh

    Tabbouleh is a vibrant Middle Eastern dish that can be eaten with just about anything. It should be a staple at any BBQ or picnic too.
    An illustration of a v-shaped plant in a pot.
    Vegan
    5 from 9 votes
    Author: Dannii
    Pin Print Save recipe Recipe saved!
    Course: Appetizer, Side Dish
    Cuisine: Mediterranean, Middle Eastern
    Prep Time: 5 minutes
    Cook Time: 20 minutes
    Refrigeration time: 2 hours
    Total Time: 2 hours 25 minutes
    Allergens:
    An illustration of two ears of wheat.
    Gluten
    Servings: 4 people
    Calories: 291kcal
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    Ingredients

    UK Metric Measures - US Customary Measures
    • 240 g Fresh parsley - finely sliced
    • 80 g Bulgur wheat
    • 25 g Fresh mint - finely chopped
    • 6 Spring onion (Scallion) - finely sliced
    • 2 Tomatoes - very finely diced
    • 180 g Cucumber - very finely diced
    • 2 Lemons - juice only
    • 90 ml Olive oil
    • 1 pinch Sea salt and black pepper

    Instructions

    • Cook the bulgar wheat according to the packet instructions. This will take around 20 minutes.
    • Put all the other ingredients into a bowl and mix well.
    • Add the cooked bulgar wheat and mix well again.
    • Refrigerate before serving (at least 2 hours is best). Give another stir before serving.

    Notes

    • Cut the parsley in a slicing motion, rather than chopping.
    • When refrigerating, drain as much liquid as possible.
    • For extra protein, add some chickpeas.
    • For a gluten free option you could make a quinoa tabbouleh instead of using bulgar wheat.
    • Use really ripe and fresh tomatoes in this dish, as you will really taste the difference.
    • For best results, put the tabbouleh in the fridge for 30 minutes to allow the flavours to come together.

    Nutritional Information

    Serving: 1portion | Calories: 291kcal | Carbohydrates: 25g | Protein: 6g | Fat: 22g | Saturated Fat: 3g | Sodium: 44mg | Potassium: 657mg | Fiber: 8g | Sugar: 4g | Vitamin A: 4162IU | Vitamin C: 94mg | Calcium: 114mg | Iron: 4mg
    DisclaimerThe nutritional information provided is approximate and is calculated using online tools. Information can vary depending on various factors, but we have endeavoured to be as accurate as possible.

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    Reader Interactions

    Comments

    1. Kechi

      June 28, 2021 at 1:03 pm

      5 stars
      This might be the most impressive TABBOULEH I have seen! So much flavor and color! This is going into my meal plan for this week, thanks for sharing!

      Reply
    2. Beth Sachs

      June 28, 2021 at 11:54 am

      5 stars
      One of my favourite summer side dishes and so simple to make. Great recipe.

      Reply
    3. Mahy

      June 28, 2021 at 11:49 am

      5 stars
      I love how easy you made the whole process. It is one of my favorite dishes, and I can't wait to give yours a try!

      Reply
    4. Farah Abumaizar

      June 28, 2021 at 10:39 am

      5 stars
      We eat tabbouleh allll the time where I live but I've always been intimidated to make it. Not anymore! Seems so simple and delicious, can't wait to try!

      Reply
    5. Alex

      June 28, 2021 at 9:22 am

      5 stars
      Of all the food in the world, the tabbouleh is one of my absolute favorites. I feel like I am eating pure health. Thank you for the recipe!

      Reply
    6. Emily

      July 15, 2013 at 4:52 pm

      5 stars
      We are making this for dinner tonight. Can't wait!

      Reply
    7. Jackie

      July 14, 2013 at 6:22 pm

      It is my birthday next week and we are having a bbq/picnic thing, so I will make this. Thanks for sharing Danni.

      Reply
    8. Kristin

      July 14, 2013 at 5:55 pm

      I love ordering this when we go to our local lebanese restaurant. Nice to know it is easy enough to make.

      Reply
    9. Rachel

      July 14, 2013 at 4:42 pm

      5 stars
      Beautiful! I love your photos.

      Reply
    10. Faye

      July 14, 2013 at 3:54 pm

      I am really enjoying your BBQ recipes. Now we actually have some decent weather here in the UK, we can finally have a BBQ. Are you in the UK too?

      Reply

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    Established in 2011, Hungry Healthy Happy has become one of the UK's most popular food blogs, with two successful recipe books published.

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