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

The Complete Tabouli Salad Recipe Card

This vibrant Tabouli Salad is a quick, healthy, and refreshing Middle Eastern herb salad. It features cracked bulgur wheat, an abundance of fresh herbs, and finely chopped vegetables, all coated in a bright, zesty lemon juice and olive oil dressing. The flavors meld and deepen over time, making it even more delicious on the second and third days.
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Prep Time 15 minutes
soaking and salting time 10 minutes
Total Time 25 minutes
Course Salad, Vegan, Vegetable Sides
Cuisine Mediterranean
Servings 2 people
Calories 426 kcal

Equipment

Ingredients
  

Instructions
 

  • Soak fine bulgur in water for 5-7 minutes. Drain thoroughly. Lightly squeeze out excess water with hands, cheesecloth, or towel.
  • Slice tomatoes in half lengthwise. Sprinkle with salt and let sit for 5-7 minutes to draw out excess moisture.
    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.
  • Cut tomato halves into quarters. Scoop out the membrane and seeds with a paring knife. Discard.
    : Hand quartering Roma tomatoes and scooping seeds and membrane with a paring knife.
  • Dice tomato quarters. Chop parsley, mint, and green onion and juice lemons. Chef’s Tip: Hand-chop herbs with a sharp knife. Ensure herbs are washed and thoroughly dried.
    Chopped tomatoes, parsley, green onions, mint, and lemons on a blue cutting board with a lemon juicer.
  • Place all prepped ingredients in a large mixing bowl. Add lemon juice, olive oil, and salt. Mix thoroughly. Add black pepper to taste.
    Large bowl with cooked bulgur, parsley, tomatoes, green onions, and mint with lemons juiced on the side, olive oil, salt, pepper, and serving utensils.
  • Cover. Refrigerate 30 minutes or more for best results. Serve chilled or at room temperature.
    Chef’s Tip: Drain excess liquid before storing to prevent food from becoming soggy.
    Overhead view of plated tabouli salad with lemon slices, gold and wooden serving utensils, blue linen, parsley, olive oil, and mint.

Notes

  • Bulgur Type: Recipe uses fine bulgur (soaked). For medium- or coarse-grained bulgur, refer to my How to Cook Bulgur Wheat post for instructions.
  • Prevent Soggy Tabouli: Dry herbs thoroughly—salt and de-seed tomatoes. Ensure bulgur is well-drained.
  • Avoid Bitter Tabouli: Do not over-chop herbs (bruising). Use high-quality olive oil. Resting salad helps flavors mellow.
  • Storage: Store leftovers in an airtight container in the fridge up to 3 days. The texture softens after the first few days. Drain excess liquid before refrigerating. Freezing is not recommended (fresh herbs and tomatoes don't freeze well).

Nutrition

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