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Mediterranean Parsley Salad – Tabbouleh or Tabouli
5 from 2 votes

Mediterranean Parsley Salad – Tabbouleh or Tabouli

Mediterranean parsley salad or tabbouleh, tabouleh, tabouli, probably the best-known Middle Eastern salad recipe, made with lots of parsley, dressed in a simple olive oil and lemon juice dressing.

Prep Time
30 mins
Total Time
30 mins
Servings: 4 servings
Calories: 244 kcal
Course: Salad
Cuisine: Mediterranean, Middle Eastern

Ingredients

  • ½ cup bulgur wheat 115 g/ g/ 4 oz, Note 1, fine or medium grind
  • 1 cup vegetable broth 250 ml, hot
  • 4 medium plum tomatoes Note 2
  • 1 long thin English cucumber Note 3
  • 3-4 spring onions depending on size
  • 3 oz parsley 90 g, Note 4, fresh leaves
  • 0.7 oz mint leaf 20 g, Note 4, fresh
  • 1 lemon large
  • 5 tablespoons extra virgin olive oil
  • sea salt fine
  • black pepper fine

Instructions

    Cup of Yum
  1. Prepare bulgur: Place the bulgur into a heatproof bowl and cover it with the hot vegetable broth. Let stand for 5 to 10 minutes or according to the packet's instructions. Drain well, if you notice that not all liquid has been absorbed. Place the drained bulgur into a large bowl and let cool while you prepare the rest of the ingredients.½ cup fine or medium bulgur wheat + 1 cup hot vegetable broth
  2. Prepare ingredients: Halve the tomatoes and deseed them, if necessary. Chop them very finely. Deseed the cucumber, if necessary, and chop it finely as well. Thinly slice the spring onions.4 medium plum tomatoes + 1 long thin English cucumber + 3-4 spring onions
  3. Chop herbs: Remove the stems from the parsley and mint, and weigh the leaves. Chop both kinds of herbs very finely with a sharp knife to avoid bruising them too much.3 oz fresh parsley leaves + 0.7 oz fresh mint leaves
  4. Combine salad: Add all the chopped herbs and vegetables to the bulgar bowl. Mix carefully but thoroughly and add the lemon juice and the olive oil. Adjust the taste with salt and pepper and more lemon juice, if necessary.1 large lemon + 5 tablespoons extra virgin olive oil + fine sea salt and pepper

Notes

  • Bulgur: Read the packet's instructions. Soaking times depend on the sort (and sometimes on the brand) of the bulgur you use.
  • Plum tomatoes are firm and don't have too many seeds, that is why I don't deseed them. If using other sorts of juicier tomatoes, you should deseed them, otherwise, the tabbouleh might be too soggy.
  • Cucumber: If available, use 3-4 Persian cucumbers, depending on size. Persian cucumbers don't need to be deseeded, they are crispier and less watery.
  • Herbs: I weighed the leaves after removing the stems of the herbs. You should have about 3 oz/ 80 g parsley leaves and about 0.7 oz/ 20 g mint leaves.

Nutrition Information

Serving 1/4 of the salad Calories 244kcal (12%) Carbohydrates 22g (7%) Protein 4g (8%) Fat 18g (28%) Saturated Fat 2g (10%) Polyunsaturated Fat 14g (82%) Sodium 275mg (11%) Fiber 5g (20%) Sugar 9g (18%)

Nutrition Facts

Serving: 4 servings

Amount Per Serving

Calories 244

% Daily Value*

Serving 1/4 of the salad
Calories 244kcal 12%
Carbohydrates 22g 7%
Protein 4g 8%
Fat 18g 28%
Saturated Fat 2g 10%
Polyunsaturated Fat 14g 82%
Sodium 275mg 11%
Fiber 5g 20%
Sugar 9g 18%

* Percent Daily Values are based on a 2,000 calorie diet.