Tabbuli
A refreshing Middle Eastern salad featuring parsley, mint, tomatoes, and bulgur, seasoned with lemon and spices, perfect for light meals, gatherings, or as a side dish.
Ingredients
- 3/4 cup burghul ⓘ
- 2 large bunches parsley ⓘ
- 1 cup finely chopped fresh mint or 1/4 to 1/3 cup dried mint ⓘ
- 1/2 bunch green onions with ends, finely chopped ⓘ
- 1 to 2 large tomatoes, finely chopped ⓘ
- 2 small dried onions, finely chopped ⓘ
- 1/8 teaspoon cinnamon ⓘ
- 2 teaspoons salt ⓘ
- 1/2 teaspoon pepper ⓘ
- 1/2 cup fresh lemon juice ⓘ
Instructions
- Rinse the burghul with water; drain and squeeze out excess water.
- Finely chop the parsley, mint, green onions, and tomatoes.
- Layer the vegetables on top of the burghul in the order given, leaving dried onions on one half of the top layer and diced tomatoes on the other.
- Add seasonings to the dried onions and mix thoroughly.
- Add lemon juice and toss with a spoon.
- Just before serving, add oil and toss thoroughly.
Tips & Substitutions
To enhance flavor, let the tabouli rest for at least 30 minutes before serving, allowing the flavors to meld. If fresh herbs are hard to find, consider using dried mint for a more concentrated flavor. Adjust the salt and lemon juice to taste, as some tomatoes can be more acidic. This dish is also versatile, so feel free to add diced cucumber or bell peppers for extra crunch.
Serving Suggestions
Tabouli is best served chilled or at room temperature. It pairs beautifully with grilled meats, making it an excellent side for dishes like Dad's Shish Kabob Marinade. For a light meal, consider serving it with pita bread and hummus, or alongside Mediterranean recipes like Zucchini-Artichoke Salad for a vibrant spread.
Storage & Reheating
Store leftover tabouli in an airtight container in the refrigerator for up to 3 days. To prevent the herbs from wilting, consider adding the lemon juice just before serving. If needed, refresh the tabouli by stirring in a little olive oil and additional lemon juice when ready to enjoy it again.
Nutrition & Diet Analysis (per serving)
Each serving of Tabbuli contains roughly 266 calories, with 6g protein, 36g carbohydrates, and 11g fat. It is an excellent source of vitamin C (67% of the Daily Value), and a good source of iron and dietary fiber. Note that it is relatively high in sodium, at 1916mg per serving (83% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make tabouli ahead of time?
Yes, tabouli can be made a day in advance. However, to maintain the freshness of the herbs, add the lemon juice and olive oil just before serving. This keeps the herbs vibrant and prevents them from wilting.
What can I substitute for burghul?
If you can't find burghul, quinoa or couscous can be good alternatives. While they will change the texture slightly, both options absorb flavors well and provide a similar base for this refreshing salad.
Is tabouli gluten-free?
Traditional tabouli is not gluten-free due to the use of burghul. However, you can easily make a gluten-free version by substituting burghul with quinoa, which gives a similar texture while keeping the dish gluten-free.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).