Description
Fresh Lebanese Tabbouleh Salad with parsley, tomatoes, green onions, fine bulgur wheat, lemon juice, and olive oil. Bright, juicy, and perfect for lunch.
Ingredients
3 bunches Italian parsley, about 6 cups finely chopped
3 bunches green onions, about 4 cups finely chopped
8 to 10 Roma tomatoes, about 5 cups finely chopped
3/4 cup fine bulgur wheat #1
1/2 cup extra virgin olive oil
3 tablespoons water
Juice of 3 to 4 lemons, about 1/2 cup
Salt to taste
1 bunch fresh mint, about 1 cup chopped, optional
Instructions
1. Place the fine bulgur wheat in a bowl, sprinkle with water, mix, and let it soften.
2. Trim most of the parsley stems, finely chop the parsley, then rinse it several times until the water runs clear. Drain well.
3. Wash and finely chop the mint if using, then combine with the parsley.
4. Wash and finely chop the green onions and add them to the bowl.
5. Dice the tomatoes into small cubes and mix them with the herbs and onions.
6. Add the softened bulgur wheat to the salad mixture.
7. Squeeze the lemons and remove any seeds. Add the lemon juice, olive oil, and salt. Toss thoroughly and adjust seasoning to taste before serving.
Notes
Quinoa can replace bulgur wheat for a gluten free version.
White onions may be substituted for green onions.
Fresh mint is optional but adds extra freshness.
Lemon juice quantity may vary depending on the lemons size and juiciness.
Store in an airtight container in the refrigerator for up to 5 days.
The salad may release liquid and slightly change color over time, which is normal.
Use fine bulgur wheat #1 for the correct texture.
Flat leaf parsley is preferred, though curly parsley can work.
Traditional tabbouleh uses a high parsley ratio and minimal bulgur.
The dressing balance of lemon juice, olive oil, and salt is key to authentic flavor.
- Prep Time: 30 minutes
- Cook Time: 0 minutes
- Category: Lunch
- Method: No Cook
- Cuisine: Lebanese
Nutrition
- Serving Size: 2 cups
- Calories: 276
- Sugar: 7 g
- Sodium: 156 mg
- Fat: 18 g
- Saturated Fat: 3 g
- Unsaturated Fat: 15 g
- Trans Fat: 0 g
- Carbohydrates: 25 g
- Fiber: 18 g
- Protein: 8 g
- Cholesterol: 0 mg