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Half-eaten bowl of tabouli salad with a gold spoon, surrounded by lemon slices, herbs, and olive oil.

Tabouli Salad Recipe

This vibrant Tabouli Salad (Tabbouleh) is a quick, healthy Middle Eastern herb salad made with fine bulgur, fresh herbs, tomatoes, and a bright lemon–olive oil dressing. It takes about 15 minutes of prep, then a 30-minute rest (recommended) so the flavors meld and deepen—making it even better on day two.
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Prep Time 15 minutes
Rest Time (Recommended) 30 minutes
Total Time 55 minutes
Course Salad, Vegan, Vegetable Sides
Cuisine Mediterranean
Servings 2 people
Calories 426 kcal

Equipment

Ingredients
  

  • 1/2 cup fine bulgur wheat
  • 4 large Roma tomatoes
  • 1 1/2 cup flat-leaf parsley (about 2–3 packed bunches), finely chopped
  • 2 tbs fresh mint, finely sliced (chiffonade)
  • 4 green onions, white and green parts, finely sliced
  • 1/3 cup fresh lemon juice (about 2–3 lemons; most lemons yield 2–3 tablespoons each, depending on size and freshness)
  • 4 tbs Extra virgin olive oil (choose a high-quality oil)
  • 1/2 tsp Kosher salt (plus additional salt to sprinkle on the tomatoes)
  • Freshly cracked black pepper to taste.

Instructions
 

  • Hand cutting Roma tomatoes on a blue cutting board with salted tomatoes to remove moisture, parsley, lemons, and a chef’s knife on the side.
  • Soak bulgur: Soak fine bulgur in water for 5–7 minutes. Drain thoroughly, then gently squeeze out excess water using your hands, a towel, or cheesecloth.
    : Hand quartering Roma tomatoes and scooping seeds and membrane with a paring knife.
  • Prep tomatoes: Slice tomatoes in half lengthwise. Sprinkle the cut sides with salt and let sit for 5–7 minutes. Quarter, then remove the core, seeds, and membranes with a paring knife. Discard. Dice the tomato flesh.
    Chopped tomatoes, parsley, green onions, mint, and lemons on a blue cutting board with a lemon juicer.
  • Prep herbs + aromatics: Chop parsley, chiffonade mint, thinly slice green onions, and juice the lemons. Chef’s Tip: Hand-chop herbs with a sharp knife and make sure they’re thoroughly dried.
    Large bowl with cooked bulgur, parsley, tomatoes, green onions, and mint with lemons juiced on the side, olive oil, salt, pepper, and serving utensils.
  • Mix: Add bulgur, tomatoes, herbs, and green onions to a large bowl. Add lemon juice, olive oil, and ½ teaspoon salt. Mix gently but thoroughly. Add black pepper to taste.
    Overhead view of plated tabouli salad with lemon slices, gold and wooden serving utensils, blue linen, parsley, olive oil, and mint.
  • Rest: Cover and refrigerate 30 minutes for best flavor. Serve chilled or at room temperature.
    Chef’s Note: Drain any excess liquid before storing to keep tabouli fluffy and prevent sogginess.

Notes

  • Bulgur type: This recipe uses fine bulgur (soaked). For medium- or coarse-grain bulgur, see my How to Cook Bulgur Wheat guide.
  • Prevent soggy tabouli: Dry herbs thoroughly, salt and de-seed tomatoes, and squeeze bulgur until springy.
  • Avoid bitter tabouli: Don’t over-chop herbs (bruising) and use a high-quality olive oil. Resting helps flavors mellow.
  • Storage: Store leftovers in an airtight container in the fridge for up to 3 days. The texture softens over time—drain excess liquid before refrigerating. Freezing is not recommended.

Nutrition

Calories: 426kcalCarbohydrates: 40gProtein: 7gFat: 29gSaturated Fat: 4gPolyunsaturated Fat: 3gMonounsaturated Fat: 21gSodium: 625mgPotassium: 824mgFiber: 11gSugar: 5gVitamin A: 5281IUVitamin C: 99mgCalcium: 119mgIron: 5mg