Authentic Tabbouleh Salad Recipe – Fresh Mediterranean Bulgur

Tabbouleh Salad Recipe – If you’re searching for a light, refreshing, and nutrient-packed dish that celebrates the best of Mediterranean flavors, the Tabbouleh Salad Recipe is exactly what you need. Originating from the Levant region — primarily Lebanon and Syria — this traditional Middle Eastern salad has won hearts across the globe for its bright flavors, wholesome ingredients, and simple preparation.

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Recipe Overview

• Prep Time: 20 minutes
  Active Time: 10 minutes
  Resting Time: 10 minutes (for flavors to meld)
  Total Time: Approximately 40 minutes
• Cuisine: Middle Eastern / Mediterranean
  Course: Salad / Appetizer / Side Dish
  Servings: 4 people
  Calories: Around 180 kcal per serving

Equipment Needed

You don’t need any special tools for this refreshing salad — just a few kitchen essentials:

• A large mixing bowl

• A sharp knife and chopping board

• A small saucepan or bowl for soaking bulgur

• A whisk or spoon for mixing dressing

• Measuring cups and spoons

Ingredients

• Fine bulgur wheat – ½ cup

• Flat-leaf parsley – 2 large bunches (finely chopped)

• Fresh mint leaves – ½ cup (finely chopped)

• Ripe tomatoes – 2 medium (diced)

• Cucumber – ½ (deseeded and diced, optional in some traditional recipes)

• Green onions (spring onions) – 3 (chopped finely)

• Extra virgin olive oil – 3 tablespoons

• Fresh lemon juice – 3 tablespoons

• Salt – to taste

• Black pepper – ¼ teaspoon (optional)

Instructions 

Step 1: Prepare the Bulgur

1. Place the bulgur wheat in a bowl and cover it with boiling water (about 1 inch above the bulgur).

2. Let it sit for 10–15 minutes, or until the grains absorb the water and become tender.

3. Fluff with a fork and drain any excess water if needed.

4. Allow it to cool to room temperature before mixing with other ingredients.

Step 2: Chop the Fresh Herbs

• Finely chop the parsley and mint leaves using a sharp knife.

• Avoid over-chopping to keep the herbs fresh and not mushy.

• The parsley should be the star — it forms the main body of the salad.

Step 3: Prepare the Vegetables

• Dice the tomatoes finely and allow them to rest in a strainer for a few minutes so they release excess juice.

• Dice cucumber and chop green onions.

• Combine all the chopped ingredients in a large salad bowl.

Step 4: Make the Dressing

In a small bowl, whisk together:

• Olive oil,

• Lemon juice,

• Salt, and

• A pinch of black pepper (optional).

Step 5: Combine Everything

1. Add the cooled bulgur to the bowl with parsley, mint, tomatoes, cucumber, and onions.

2. Pour the dressing over the mixture.

3. Gently toss everything until evenly coated.

Nutrition Information (Per Serving)

• Calories: ~180 kcal

• Carbohydrates: 22 g

• Protein: 4 g

• Fat: 8 g

• Fiber: 4 g

• Sodium: 120 mg

• Vitamin C: 25 mg

• Iron: 2 mg

Storage & Serving Suggestions

• Storage: Store leftover tabbouleh in an airtight container in the refrigerator for up to 2 days.

• Avoid freezing, as fresh herbs lose their texture when thawed.

• Best served: Slightly chilled or at room temperature for optimal flavor.

• Before serving leftovers, drizzle a bit more lemon juice or olive oil to refresh the taste.

Conclusion

The Tabbouleh Salad Recipe is proof that the simplest dishes are often the most satisfying. With minimal ingredients and maximum freshness, it delivers bright, clean flavors that uplift any meal.