Tabouleh Recipe - Middle Eastern Parsley Salad

Name: Tabouleh Recipe - Middle Eastern Parsley Salad
Prep time: 15 min
Cook time: 45 min
Total time: 1 h
Yield: 6 serving
Ingredients: 1 cup bulgur wheat; 1 ½ cup water; 2 cup Curly parsley; 2 roma tomatoes; ¼ cup red onion; 1 Tbsp mint leaves; ¼ cup feta cheese; ¼ cup lemon juice; ¼ cup olive oil; 1 tsp kosher salt

User Reviews

5.0

30 reviews

Excellent

Prep Time
15 mins
Cook Time
15 mins
Total Time
1 hr
Servings
6
Calories
189 kcal
Course
Salad
Cuisine
Middle Eastern

Tabouleh Recipe - Middle Eastern Parsley Salad

Vanessa Armstrong

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A really simple recipe for an authentic tabouleh made with cracked bulgur wheat, parsley, tomato, feta, mint, lemon juice and onion. There is some variation on the spelling of tabbouleh or tabouli, no matter how you spell it you will love this salad with it's fresh flavors!

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Ingredients

Servings

Salad:

1 cup bulgur wheat
1 ½ cup water boiling
2 cup Curly parsley fresh, finely chopped
2 roma tomatoes diced
¼ cup red onion diced
1 Tbsp mint leaves fresh, chopped finely
¼ cup feta cheese crumbled

Dressing:

¼ cup lemon juice fresh squeezed juice
¼ cup olive oil
1 tsp kosher salt

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Instructions

In a glass bowl place lemon juice, olive oil, salt, parsley, tomatoes, onion, mint and feta. Mix well, cover and refrigerate for 2 hours.
In another glass bowl, place the bulgur wheat. Add the boiling water. Cover and let it stand at room temperature for 45 minutes. Refrigerate for one hour.
When bulgur is cold, remove from fridge and add the vegetable mixture and mix well.
Serve cold

Notes

Tips:
Frequently Asked Questions:Can I make this salad ahead?You can make it one day ahead or to take to a picnic but do not add the dressing until ready to serve. So if you are taking this salad along, pack the bulgur, vegetable, parsley mixture and cheese in on container and dressing in a separate container.
Is bulgur the same as cracked wheat?No, bulgur is a par boiled wheat so it is pre-cooked. Cracked wheat is raw wheat. Bulgur is also sold in different sizes from fine, medium to coarse. I like the medium over the coarse bulgur in my tabbouleh recipe.
All the ingredients need to be as fresh as possible. Try to enjoy it the same day. I've had luck eating the salad the next day when sealed in an airtight container, but two days in the fridge max.
All the ingredients need to be as fresh as possible. Try to enjoy it the same day. I've had luck eating the salad the next day when sealed in an airtight container, but two days in the fridge max.
Don't freeze it, it'll lose its texture.
Don't freeze it, it'll lose its texture.
You could prepare the bulgur wheat a day or so ahead of time and have it chilled in the refrigerator. Don't add the dressing until ready to serve.
You could prepare the bulgur wheat a day or so ahead of time and have it chilled in the refrigerator. Don't add the dressing until ready to serve.
This goes great as a side dish with grilled beef kebabs, Turkish style lamb chops or chicken shawarma.
This goes great as a side dish with grilled beef kebabs, Turkish style lamb chops or chicken shawarma.
You can leave out the feta cheese and make the dish vegan if you prefer.
You can leave out the feta cheese and make the dish vegan if you prefer.
Try quinoa or other grains instead of the bulgur. Using quinoa would be a great gluten free option.
Try quinoa or other grains instead of the bulgur. Using quinoa would be a great gluten free option.
Substitute fresh pomegranate seeds for the tomato for tanginess.
Substitute fresh pomegranate seeds for the tomato for tanginess.
Add cucumber cut up into 1 inch cubes. I like to use ½ cup of the seedless english cucumber.
Add cucumber cut up into 1 inch cubes. I like to use ½ cup of the seedless english cucumber.
You can use a food processor to chop the fresh parsley super fine and don't worry about removing the thin stems. You only need to remove the thick stems just below the leaf clusters.
You can use a food processor to chop the fresh parsley super fine and don't worry about removing the thin stems. You only need to remove the thick stems just below the leaf clusters.
Parsley: I prefer the curly parsley over the flat-leaf parsley since it gives a better overall texture to the dish.
Parsley: I prefer the curly parsley over the flat-leaf parsley since it gives a better overall texture to the dish.
Onions: You have some options with onions. I like to use red onion as those work very well in salads but green onions also work nicely.
Onions: You have some options with onions. I like to use red onion as those work very well in salads but green onions also work nicely.
Mint: Fresh mint leaves are the way to go and the traditional recipe alway has mint.
Mint: Fresh mint leaves are the way to go and the traditional recipe alway has mint.
Dressing: Use fresh lemon juice, extra virgin olive oil and salt but you can also add ½ tsp of dried sumac if you have some on hand. The sumac gives it a little more tanginess and depth of flavor. Other fresh herbs: You can add additional flavors by adding some chopped basil, dill or thyme. Experiment with flavors to your taste.
Dressing: Use fresh lemon juice, extra virgin olive oil and salt but you can also add ½ tsp of dried sumac if you have some on hand. The sumac gives it a little more tanginess and depth of flavor.
Other fresh herbs: You can add additional flavors by adding some chopped basil, dill or thyme. Experiment with flavors to your taste.

Nutrition Information

Show Details

Calories 189kcal (9%) Carbohydrates 20g (7%) Protein 4g (8%) Fat 10g (15%) Saturated Fat 2g (10%) Cholesterol 5mg (2%) Sodium 477mg (20%) Potassium 265mg (8%) Fiber 5g (20%) Sugar 1g (2%) Vitamin A 1895IU (38%) Vitamin C 33.3mg (37%) Calcium 71mg (7%) Iron 2mg (11%)

Nutrition Facts

Serving: 6Serving

Amount Per Serving

Calories 189 kcal

% Daily Value*

Calories	189kcal	9%
Carbohydrates	20g	7%
Protein	4g	8%
Fat	10g	15%
Saturated Fat	2g	10%
Cholesterol	5mg	2%
Sodium	477mg	20%
Potassium	265mg	6%
Fiber	5g	20%
Sugar	1g	2%
Vitamin A	1895IU	38%
Vitamin C	33.3mg	37%
Calcium	71mg	7%
Iron	2mg	11%