Go Back Email Link
–+ servings
Healthy tabouli (tabbouleh) recipe served as a Mediterranean salad with pita bread and fresh herbs, perfect for plant-based eating.

Tabouli (Tabbouleh)

Prep Time: 20 minutes
Cook Time: 10 minutes
Total Time: 30 minutes
Servings: 4 people
Author: Nico Pallotta

  • ¼ cup (50 grams) bulgur
  • 3 packed cups (90 grams) flat-leaf parsley finely chopped
  • ¼ cup (6 grams) mint leaves finely chopped
  • 5 (5 scallions) spring onions finely chopped
  • ½ pound (230 grams) tomatoes cut into small dice
  • 2 tablespoons (2 tablespoons) extra virgin olive oil
  • 2 tablespoons (2 tablespoons) lemon juice
  • 1 teaspoon (1 teaspoon) salt or more to taste
  • ⅛ teaspoon (⅛ teaspoon) black pepper

  • Prepare the Bulgur: Soak ¼ cup bulgur in hot water for 20 minutes, then squeeze out excess water and add to a large bowl. Or boil it per package instructions and let cool.
    Bulgur cooked and drained in a sift.
  • Chop the Vegetables: Finely chop 3 packed cups flat-leaf parsley, ¼ cup mint leaves, 5 spring onions, and ½ pound tomatoes. Drain tomatoes if too watery. Add all to the bowl with the bulgur.
    Chopped parsley, tomatoes, and scallions chopped and added to a bowl with the bulgur.
  • Season the Salad: Add 2 tablespoons extra virgin olive oil, 2 tablespoons lemon juice, 1 teaspoon salt, and ⅛ teaspoon black pepper. Mix well, taste, and adjust seasoning. Chill for 30 minutes if possible.
    Mixing bowl with tabouli ingredients being tossed with olive oil and lemon juice for a healthy summer salad.
  • Serve and Enjoy: Serve cold as a light lunch or healthy side with pita, hummus, or grilled veggies. Great for BBQs and potlucks!
    Tabouli (tabbouleh) salad served in lettuce cups and with pita on the side, perfect for a plant-based side dish.
SUBSTITUTIONS
  • Parsley: Flat-leaf is best for texture. Curly works in a pinch—chop finely!
  • Mint: Adds freshness. Swap with basil or cilantro if needed.
  • Tomatoes: Use ripe ones. Try cherry tomatoes or pomegranate seeds as subs.
  • Scallions: Mild and tangy. Use red or white onion if that’s what you have.
  • Bulgur: Use fine bulgur or swap with quinoa, millet, or cauliflower rice for gluten-free.
  • Lemon Juice: Fresh is best. Lime works in a pinch.
  • Olive Oil: Use extra virgin. Avocado oil is a milder option.
  • Salt & Pepper: Sea salt and black pepper balance the flavor—adjust to taste.
  • Lettuce (optional): Serve in romaine or butter lettuce cups for a fun twist.
  • Add-ins: Try cucumber, garlic, olives, feta, lentils, or hummus for variety.
TIPS
  • Chop herbs by hand: It keeps the parsley bright and prevents bruising.
  • Use fine bulgur (#1): For light, fluffy texture—skip the coarse stuff.
  • Parsley > Bulgur: Aim for 3–4 parts parsley to 1 part bulgur for authentic flavor.
  • Salt tomatoes early: Helps remove excess water and boosts flavor.
  • Mix by hand: Gently blends everything without crushing the herbs.
  • Let it rest: Chill for 30+ minutes so flavors can fully develop.
STORAGE
Store tabouli in an airtight container in the fridge for up to 3 days; freezing is not recommended as it alters the texture of the fresh herbs.
QR Code linking back to recipe