Lebanese Tabbouleh Salad

Name: Lebanese Tabbouleh Salad
Prep time: 40 min
Yield: 2 servings
Ingredients: 1/2 cup Fine bulgur wheat; 3 bunches Fresh flat-leaf parsley; 1/3 cup Fresh mint; 3 medium Tomatoes; 1/2 cup Green onions; 1/3 cup Extra-virgin olive oil; 1/4 tbsp Fresh lemon juice; 1/2 tsp Sea salt; 1/4 tsp Ground black pepper

Tabbouleh is more than a salad — it’s a celebration of fresh herbs and Mediterranean balance. At its heart is parsley, a nutritional powerhouse packed with vitamin K for bone health, vitamin C for immune support, and potent antioxidants that help combat inflammation. The addition of bulgur wheat brings fiber and slow-digesting carbohydrates, while tomatoes and green onions add lycopene and quercetin, compounds studied for cardiovascular and anti-inflammatory benefits. Dressed simply with olive oil and lemon juice, this dish embodies the Mediterranean way of eating: simple ingredients, powerful health benefits, and flavors that are bright, refreshing, and deeply satisfying.

Prep

40m

Ingredients

Method

Nutrition

Turn cooking mode on

Step 1

Rinse bulgur; soak in cold water for about 15 minutes until tender, then drain well (squeeze to remove excess moisture).

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For

1/2

cup

Fine bulgur wheat

bunches

Fresh flat-leaf parsley, very finely chopped

1/3

cup

Fresh mint, finely chopped

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Per Serving

Calories

150kcal

Fat

Saturates

1.5g

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Notes

Tabbouleh is herb-forward—not a bulgur salad—so use plenty of parsley and mint.
Finely chopping (not processing) herbs with a sharp knife preserves freshness and texture.
Taste evolves over time—chill it and serve after flavors have mellowed; excellent for make-ahead meals.

For a gluten-free version, substitute cooked quinoa for bulgur.

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Pairs With

Grilled meats (chicken, lamb, or beef), Hummus and warm pita, Roasted vegetables or falafel As part of a mezze spread with baba ghanoush and olives

Salads,

Mediterranean Diet

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Lebanese Tabbouleh Salad

Tabbouleh is more than a salad — it’s a celebration of fresh herbs and Mediterranean balance. At its heart is parsley, a nutritional powerhouse packed with vitamin K for bone health, vitamin C for immune support, and potent antioxidants that help combat inflammation. The addition of bulgur wheat brings fiber and slow-digesting carbohydrates, while tomatoes and green onions add lycopene and quercetin, compounds studied for cardiovascular and anti-inflammatory benefits. Dressed simply with olive oil and lemon juice, this dish embodies the Mediterranean way of eating: simple ingredients, powerful health benefits, and flavors that are bright, refreshing, and deeply satisfying.

Prep

40m

Ingredients

Method

Nutrition

Turn cooking mode on

Step 1

Rinse bulgur; soak in cold water for about 15 minutes until tender, then drain well (squeeze to remove excess moisture).

Access all recipes now

Cook along with all of our recipes

Save your favourites and build your own collections

Access all membership benefits

Already subscribed? Log in or switch accounts.

For

1/2

cup

Fine bulgur wheat

bunches

Fresh flat-leaf parsley, very finely chopped

1/3

cup

Fresh mint, finely chopped

Access all recipes now

Cook along with all of our recipes

Save your favourites and build your own collections

Access all membership benefits

Already subscribed? Log in or switch accounts.

Per Serving

Calories

150kcal

Fat

Saturates

1.5g

Access all recipes now

Cook along with all of our recipes

Save your favourites and build your own collections

Access all membership benefits

Already subscribed? Log in or switch accounts.