A refreshing parsley salad with bulgur, tomatoes, cucumbers and tomatoes dressed with a lemon vinaigrette. Tips for making the best tabouleh.
Recipe
It's been a long cold winter and my body's been aching to eat something vibrant and green. It's still a bit early for spring vegetables, but Tabouleh is a verdant Levantine salad you can put together with vegetables and herbs that are available all year.
While it's a simple salad to prepare with very few ingredients, here are a few key points that separate a great tabouleh from a bowl of rabbit food.
- First, as with all simple dishes, it’s crucial to use the very best ingredients. This means good quality olive oil and fresh parsley. But the two most important things are to use ripe tomatoes and tender cucumbers. Since it’s not exactly the height of tomato season right now, I used cherry tomatoes, which tend to be sweeter. As for the cucumbers, I like using Lebanese cucumbers for my Tabouleh because they have tender skin, a nice crunchy texture, and just a bit of sweetness, but japanese cucumbers also work well. If you can’t find either, use a hot house cucumber (a.k.a. English cucumber), removing the seeds with a spoon.
- The second thing is to soak the bulgur in the dressing. Many recipes tell you to cook the bulgur. Bulgur wheat is par boiled before it’s dried and so putting it in boiling water will make it too soft. Traditional Tabouleh recipes usually call to soak the bulgur in cold water, but I prefer soaking it in the dressing because it absorbs the concentrated flavors of the dressing, keeping the finished salad from tasting watery.
- Lastly, don’t be afraid of the parsley. According to Wikipedia “The Levantine Arabic tabbūle is derived from the Arabic word tabil, meaning seasoning.” since bulgur isn’t much of a seasoning one can only imagine that the name is referring to the potent herbs that go into the salad. I know many people are used to thinking of parsley as an inedible garnish that comes with your meal at Denny’s, but it was an herb before it was a garnish. It’s also loaded with anti-oxidants and is even purported to slow the growth of tumors.
It's worth noting that cucumber is not a traditional addition to Tabouleh, however I like the texture it adds. If you want to make a more traditional Tabouleh, just omit the cucumbers. Tabouleh tastes great the day it's made, but I think it's even the better the next day. Serve it as part of a Meze, along with Mutabal and Hummus, or on a bed of greens as a salad.
📖 Recipe
Units
Ingredients
- 1 teaspoon lemon zest
- ¼ cup lemon juice
- ¼ cup olive oil
- ¼ teaspoon ground black pepper (coarsely ground)
- 1 teaspoon salt
- ¼ cup cracked bulgur
- ½ red onion (finely diced)
- 140 grams flat-leaf parsley
- 140 grams Lebanese cucumbers (~2 cucumbers, cubed)
- 225 grams tomatoes (~2 tomatoes, cubed)
Instructions
- Whisk the lemon zest, lemon juice, olive oil, black pepper and salt together in a small bowl, then add the bulgur wheat. Let this soak for 1 to 2 hours, depending on the coarseness of your bulgur and how soft you want it.
- If the raw onion is too strong for your tastes, soak the minced onion in cold water for an hour or two to tame it. You may need to change the water a few times. Drain and dry thoroughly with paper towels before using them in the salad.
- Wash the parsley, then use a salad spinner or paper towels to thoroughly dry it. Remove all the stems, then grab a handful and roll it up and slice the roll as thinly as possible. Chop the parsley in the opposite direction to the direction you sliced and you should get it pretty evenly chopped.
- Add the parsley to a large bowl along with the cucumbers, tomatoes, and onions. Add the soaked bulgur along with the dressing and toss everything together. Tabouleh tastes fresh the day it's made, but if you let it sit overnight, the flavors have a chance to meld, and it tastes even better.
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Nutrition Facts
Calories • 157kcalCarbohydrates • 8gProtein • 2gFat • 14gSaturated Fat • 2gPolyunsaturated Fat • 2gMonounsaturated Fat • 10gSodium • 606mgPotassium • 418mgFiber • 2gSugar • 3gVitamin A • 3456IUVitamin C • 63mgCalcium • 65mgIron • 3mg
Chieko says
A very long time ago when it was difficult to find bulgur wheat, my friend's Lebanese mother showed me how to hydrate it with cold water rather than hot and to not use wheat germ which was a popular substitute back then for tabouli. So I just put some in a jar and it started absorbing the water right away. This is a somewhat coarse bulgur. It's swelling as I watch it. I'm actually experimenting and it's rather fascinating to watch it. Since I started typing, it's absorbed 2 x as much liquid. Btw, Mrs Nelson always used a lot of tomatoes in her tabouli.
Marc Matsumoto says
Thanks for sharing, that sounds like fun!
Chieko says
Hi, Marc. Normally I comment on Japanese food but I just had to share with you. The bulgur kept absorbing water until it had expanded 4x. It was in a tightly lidded jar and it was to the top so it couldn't grow any further. There was no excess liquid to drain out. I took some and added some chocolate protein shake to it for breakfast and it absorbed that too and the flavor. It took about 6 hours for the initial process. I've frozen the rest. I started with about 1/2 cup dry and ended up with c. 2.5 cups hydrated. I wish knew about this in college. It would have been way better than ramen.
Chieko says
Btw, try making this with cilantro. So you don't upset the "purists", just call it a cilantro and bulgur salad. Add some serrano peppers and have fun with it. 🙂
Emily says
We absolutely love this recipe, and any time I bring it to a pitch-in or for guests, they love the fresh flavours. I use at least half as much salt or even a quarter as much. I soak the cracked bulgar for 2 hours in the lemon/oil dressing, and it's soft. If I don't have Lebanese cucumbers, I use regular ones but slice out the seeds. I've also made it without cucumbers. The other day, I didn't have a lemon, so used a lime, and it still tasted good.
Kaitlin says
dumb question but we drain bulgar and onion before adding them right?
Marc Matsumoto says
Hi Kaitlin, it's not a dumb question at all. The bulgur is soaked in the dressing, so there's no need to drain it. As for the onion, if you soak it in water, you'll want to drain it well so your salad doesn't get watery.
Sherry says
Made this tonight and oh so yummy! Soaking grain in the sauce makes a big difference. I did soak for about 4 hours and bulgur was still quite firm but so tasty. Served the following day, very good. The bulgur I could find in Canada didn't say cracked, so maybe that makes a difference. I have made this salad a few times in the past and this is by far the BEST! Might make a difference the type of bulgur so keep that in mind. Thanks for sharing, great recipe!!
Marc Matsumoto says
Hi Sherry, I'm happy to hear your enjoyed it! If it was cracked the bulgur would be about the size of uncooked couscous. If it was whole it will look more like rice and would definitely take longer to soak. I'm glad you found a soaking time that worked. Thank you for taking the time to let us know how it went!
Patricia says
Can line nuts be substituted for cucumbers?
Marc Matsumoto says
Hi Patricia, I'm not sure what a line nut is, but you don't have to add cucumbers to this if you don't want to. Traditional tabbouleh typically does not include it.
Alisa Troyan says
The bulgur did not become soft in 2 hours :'-(
DeathToCucumbers says
ma3lechi nina tawleh belik 😉
Zahra says
This it NOT Mediterranean !!!!!!
It's Arabic/ Middle eastern salad. Get the facts right please. (You don't add cucumber in a tabouleh)
Arabian girl says
Nice but you don't add cucumber in tabouleh ... And you add chopped mint normally
nina says
And thank you for apologizing although you didnt have to. I wish you all the best.
nina says
Hi marc, i did misunderstand your comment and i apologize, Iam not embarrassed because i was honest in what i thought even if it was a misunderstanding, i do not use any politics in my responses like other people and i am not planning to and i dont use any insults. Thank you for understanding my mistake and not making a big deal out of it.
goodi says
Hey, Nina: Ever since the first caveman dropped a piece of meat into the fire, there have been no "original " recipes. Cuisine is all about adapting, improvising and experimenting. Get off your high horse. G
Adrian232 says
Why did you have to mention parsley as "loaded with anti-oxidants and is even purported to slow the growth of tumors"? I was all about this recipe until then. You don't need to spread junk science just to convince me to use parsley. I'm not eating it to cure my damned cancer, nor would I go to a salad for that purpose. That's what actual medicine is for.
Karina Dendani says
I just made this recipe. I loved it! It tasted very lemon which I loved. I bought the wheat bulgur at an arabic store. It softened in an hour. Thank you so much for posting it. Indeed was a lot better to soak the bulgur on the dressing than boil it. I have made it both ways and this by far was delicious!
Marc Matsumoto says
Hi Cheryl, sorry to hear it didn't work out for you. There have been a couple people who have had this problem, and I'm not really sure what's going on. It's most likely that we're using different types of bulgur. As for your leftovers, if you still have them around try them now. The extra time should have made the bulgur softer.
Cheryl Malik says
Ok, so disrespectful snapping about "real tabbouleh" and "culture" aside, I have to say I liked the flavor (and also added some totally blasphemous cucumbers and onions to bulk it up) but my cracked bulgur did not soften at ALL and made the tabbouleh basically inedible. Luckily there was very little bulgur in the recipe so I could eat my portion but did not want to save the leftovers. Next time I'll steep the bulgur like I've always done in the past
Susan Thompson says
Nina, you seem like a total nasty bitch. Chill out, and try not to be such a hostile person. If you don't like America and things American, just don't come here, or watch our movies, or listen to our music, or eat our food. We certainly won't miss having such a hateful person soiling herself with our culture.
Susan Thompson says
While this more or less follows traditional tabbouleh recipes, and is not bad, there is in fact no place for cucumbers in real Lebanese taboouleh. Their flavor is far too strong and overpowering, and is too much its own flavor and does not harmonize with the other ingredients. Leave it out.
Jessica Hudson says
I'm pretty sure you have used "American" foods in your recipes and called it "your own"! Why be disrespectful and embarrass you're on heritage?! I have been to many restaurants that have "tabouleh" with cucumber and it was always NAMED TABOULEH! I'll pray for you Nina and if you have nothing nice to say don't say It at all! Btw, tabouleh is way better with cucumber! Don't knock it til you try it
Jessica Hudson says
I absolutely love tabouleh with cucumber! It is really good in a grilled chicken wrap with ranch dressing! I ate it all the time while I was pregnant, but can't find it anywhere, so I'll be making this very soon! Btw,very classy with your comments to the ignorance in this world!
Marc Matsumoto says
Hi Don, my fault for not being more specific but did you by any chance use whole bulgur? Bulgur for Tabouleh needs to be "cracked" (it's crushed into very small pieces) otherwise it will not soften.
Don says
It has been two hours and the Bulgur is still like pebbles.
Brenda says
Do not apologize to someone who is narrow minded. She should be apologizing to you for acting the way she acted. Very trashy, and quiet embarrassing to be honest. You shared something that should be a compliment to her and to her 'ancestors'. Yet she so full of herself.
Brenda says
Nina, please get over yourself. You are obviously FULL of yourself. You are embarrassing yourself the more you speak. No one here is trying to "offend" your ancestors. It is a damn dish that is loved by people, whether they are Lebanese, Armenian, African or American. You are so full of yourself! You act and speak like you were the queen of Lebanon or something. By the way, I myself had Tabouleh from a LEBANESE RESTAURANT, that was owned by a LEBANESE, and it had cucumber... And guess what? IT WAS AMAZING. So please, shut up and get over yourself.
Friartuck says
Nina, just shut up.
I don't care what you think Tabouleh is, it may have originated as a Lebanese dish but almost every original dish in the world has been modified by people to suit their own taste.
I have tried this recipe and it is very nice, if you don't like it don't make it.
Rita says
Fresh Thyme or Oregano (the one with tinny leaves) goes great with tabbouleh, totally becomes something else 😉
Juani says
Marc,
First, I think your response(s) to Nina were brilliant.
Second, this recipe is so wonderful! I made it exactly to your measurements, and it was the best TABOULEH I have ever had. The flavors were fresh and vibrant. I was planning on saving some for tomorrow, but it was so good, that I ate the whole batch today. Thank you so much for providing this healthy and flavorful recipe. I have already passed it on to several people, and it certainly will be in my weekly rotation of favorite, healthy meals.
Kind regards
Juani
Spice Girl says
I was inspired by this recipe and just made Tabouleh today for dinner. I added carrot, but all ingredients are very finely chopped. It tastes yummy too. I love the idea of making up my own recipe from the original. Thanks for this easy and yummy recipe 🙂
IV says
nina...why take something good into bad? this posting meant goodwill and your "from-the-moon-attitude" is what's disrespecting your heritage not the recipe.
Marc Matsumoto says
Hi Nina, I think you should have someone with a better grasp of English read my response and translate it for you as I don't think you understood what I said. I was complimenting your ancestors for creating a delicious cuisine because they were able to embrace new ingredients and techniques from other parts of the world instead of limiting themselves to the way things have always been done.
Anyhow I genuinely feel bad for upsetting you, and I do apologize for that, but it does not sound like we're going to come to any kind of agreement by discussing this further, so why don't we agree to disagree and leave it at that.
nina says
Since it went down into my ancestors and your ancestors discussion I didn't want to go to this area although I only wanted to say don't name Tabouleh for a Non Tabouleh cause we need to respect Lebanese heritage... but let me tell you then: Tabouleh the name is Lebanese, the concept is Lebanese regardless of the ingredients (It originated way before discovering the Americas by the pheonicians, -pheonician ruins South America) and do you have a scientific proof tomatoes are American, theories can be improved and they develop so you can't make a standard on it...You didn't respect our heritage when you called your salad tabouleh...you can use the potatoes, tomatoes, zucchinis and whatever "American" or non American ingredients to make any salad just don't call it tabouleh...You are not interested in the Lebanese cuisine and you find it boring so don't cook it or inspire of it..or throw a stone in the well... if you want to create a monster and call it tabouleh even if it you think it is tasty ...or if you wanna ruin it...just don't call it the original name you can say inspired from Tabouleh salad..The Lebanese cuisine is famous and loved around the world for what it is...I won't invite you for a meal to Lebanon so no need to worry , since you are prejudicially trying to make me feel guilty about the what you call "What the Lebanese cuisine is about today" (Are you starting a propaganda here ?)"or what my ancestors did"...personally I love it..I enjoy it ..my only worry is that what the Lebanese cuisine will be about tomorrow if you keep inventing dishes that are less tasty or less balanced than tabouleh and call it tabouleh...I would have thanked you for changing a routine...but please don't change this tasty routine ...Truly I sensed you would answer by throwing some comment on my ancestors and how they should have lived...they provided healthy and accurately balanced cuisine and that is enough...what did America's ancestors do to have a healthy diet....Oh I forgot....America's ancestors are Native Indians...We do not know about their dishes yet...I am not here to fight about my ancestors or your ancestors ...My interest is ttat my ancestors dishes won't disappear...I just find it unfair to ruin a nice healthy dish ...like tabouleh...then say I didn't say it is Lebanese...but you called it tabouleh!!!! Does the name remind you of anything??? Will it be better than Tabouleh???? Offcourse not ,,,,Our ancestors were wise...I'm sure you are not !!!
Sophie says
Everyone throwing hate at this lady is wrong. So what if she has modified it, are you telling me if your nana had spare cucumbers that were about to go bad she would not bang them in there. You all have too much time on your hands to be trying to spread hate over a salad. Or are youse all just hangry?
nina says
Since it went down into my ancestors and your ancestors discussion I didn't want to go to this area although I only wanted to say don't name Tabouleh for a Non Tabouleh cause we need to respect Lebanese heritage... but let me tell you then: Tabouleh the name is Lebanese, the concept is Lebanese regardless of the ingredients (It originated way before discovering the Americas by the pheonicians, -pheonician ruins South America) and do you have a scientific proof tomatoes are American, theories can be improved and they develop so you can't make a standard on it...You didn't respect our heritage when you called your salad tabouleh...you can use the potatoes, tomatoes, zucchinis and whatever "American" or non American ingredients to make any salad just don't call it tabouleh...You are not interested in the Lebanese cuisine and you find it boring so don't cook it or inspire of it..or throw a stone in the well... if you want to create a monster and call it tabouleh even if it you think it is tasty ...or if you wanna ruin it...just don't call it the original name you can say inspired from Tabouleh salad..The Lebanese cuisine is famous and loved around the world for what it is...I won't invite you for a meal to Lebanon so no need to worry , since you are prejudicially trying to make me feel guilty about the what you call "What the Lebanese cuisine is about today" (Are you starting a propaganda here ?)"or what my ancestors did"...personally I love it..I enjoy it ..my only worry is that what the Lebanese cuisine will be about tomorrow if you keep inventing dishes that are less tasty or less balanced than tabouleh and call it tabouleh...I would have thanked you for changing a routine...but please don't change this tasty routine ...Truly I sensed you would answer by throwing some comment on my ancestors
and how they should have lived...they provided healthy and accurately balanced cuisine and that is enough...what did America's ancestors do to have a healthy diet....Oh I forgot....America's ancestors are Native Indians...We do not know about their dishes yet...I am not here to fight about my ancestors or your ancestors ...My interest is ttat my ancestors dishes won't disappear...I just find it unfair to ruin a nice healthy dish ...like tabouleh...then say I didn't say it is Lebanese...but you called it tabouleh!!!! Does the name remind you of anything??? Will it be better than Tabouleh???? Offcourse not ,,,,Our ancestors were wise...I'm sure you are not !!!
chez us says
I love this recipe, and I always add cucumber as well as I feel it gives the recipe a bit of "freshness"
Yvonne says
I think your recipe is wonderful and looks gorgeous- I would definitely love to try it and think it's wonderful that you've got your own take on 'traditional' dishes, which just about every family does in every part of the world.
Marc Matsumoto says
Hi Nina, nowhere in the post do I call my version of Tabouleh Lebanese, nor do I make any claim to its authenticity. You may be new to this site, but this is a space where I make my own takes on various dishes. I personally like cucumber in my tabouleh, which is why it's in the recipe. It is *not* a mistake and I will not "fix" it . If you don't like how I make it, you're welcome to start your own food blog where you can make tabouleh however you wish.
As for respecting your heritage, I apologize if you feel offended by my way of making tabouleh, but might I point out that the amazing culinary heritage of the Levant didn't just spring up out of nowhere. Ingredients you use such as tomatoes, peppers, potatoes and zucchini all came from the Americas. Similarly, garlic, eggplant and cucumbers originated in Asia. If your ancestors didn't have the vision to break with tradition and try new ingredients, Lebanese cuisine wouldn't be what it is today. For that matter, if everyone thought like you, the act of cooking would not exist, and humans would still be hanging out in trees and eating fruits and nuts:-)
nina says
Lebanese tabouleh do not contain cucumbers and it is cut into very thin and smooth pieces, from where did you get this tabouleh from the moon ...please fix it ...and have some respect for our heritage
Nelson Castellanos says
I love your ideas you like mine, I love this world!! Thanks!
Marc Matsumoto says
Hi Nelson, glad to hear you enjoyed it! Love the idea of having it for breakfast with poached eggs!
Nelson Castellanos says
I made it today and it was excellent. Also, I just added yellow pepper and garlic to see what would happen and it didn't do much difference but it brought up some different spice in it, a good kick. Next time, I will add a chili just to strength it. This recipe is Brilliant I can eat it every day and in the morning with poach eggs would be just fab!!! Thx
Karen Vaughn-Davis says
I have always had Mint in my tabouleh, I am going to add brown rice, quinoa, and chia seeds for my grains and wheat grass and mint for my herbs, as I am always looking for Wheat substitutes and trying to come up with some thing I can use quinoa in.
Marc Matsumoto says
Glad to hear you're enjoying the site:-) I add mint sometimes too. Thanks for sharing the spices you add!
rafaela says
I love taboule, and you are so right about the bulgur! also, here in Spain they always use Cous cous instead of bulgur, also the proportion is never good, being the vegetables a 20% of the ingredientes.
In myy taboule I also add some fresh cilantro, and a bit of mint. Also a mix or spices (cardamom, cumin, clove, cinnamon, nutmeg,etc)
I just found your web site, and I already love it! thank you for your work!!!
Marc Matsumoto says
Thanks Rose! There seems to be a debate over whether eating quinoa raw is a good idea or not. Have a look on Google and decide for yourself whether it's the right choice for you.
rose says
LOVE this recipe!!!
Thanks for sharing.
I would like to try this with quinoa and I was wondering if I can follow the same method or would you recommend I cook the quinoa?
Lizper says
Just made it and added some red raddish. It's more than perfect! Kudos to you chef! 🙂
Kendra says
I've made this twice so far & it's a favorite for bbq's & picnic! Yummy!
Kendra says
I've made this twice so far & it's a favorite for bbq's & picnic! Yummy!
Ted says
It is particularly delicious to use quinoa instead of bulgar.
Elvis says
THE King of salads in my proud opinion. PS It must be flat leaf parsley
Pauline says
I used couscous and it worked out great!
Marilia says
Use Quinoa instead of bulgar wheat and cilantro instead of parsley. Lots of lemon juice too!!!!
Kathleen says
Do you cook the quinoa first and then cool and use in the recipe?
Marc Matsumoto says
Hi Kathleen, if you're going to use quinoa for this, you'll want to cook it first.
sandra says
that looks good
mother says
very yum! worked well 🙂 everyone loves it
jennifer says
can i use couscous instead of bulgur?
Race says
LOL
Use anything you want.
jgg says
the recipie which we eat a lot in the middle east, is very good, though I add finely chopped nana (certain mint leaves) which add perfect flavour. I also use green onions instead of soaking red onions and remove the sour seeds of the tomatoes in advance. I realy like a lot of your recipies and the decorated food is photographed aestheticly
jgg says
the recipie which we eat a lot in the middle east, is very good, though I add finely chopped nana (certain mint leaves) which add perfect flavour. I also use green onions instead of soaking red onions and remove the sour seeds of the tomatoes in advance. I realy like a lot of your recipies and the decorated food is photographed aestheticly
Magda Schmidt says
Tried it the other day but without the cucumber because didn't have one. Still, turned out DELICIOUS!
Magda Schmidt says
Tried it the other day but without the cucumber because didn't have one. Still, turned out DELICIOUS!
Andrea says
Thank you for posting this!! I once tried this salad at wholefoods and I have a ton of extra fresh parley right now but I could not, for the love of me remember what it was called! This is it! I am going to make it right now! Thank you!! Beautiful pictures by the way!!
Tam says
Thanks for the recipe- irresistible salad! Only thing was my bulgur wheat seemed to need overnight soaking in the dressing to fully plumb up. Other than that- it was so simple and delicious!
Tam says
Thanks for the recipe- irresistible salad! Only thing was my bulgur wheat seemed to need overnight soaking in the dressing to fully plumb up. Other than that- it was so simple and delicious!
Marilia says
Its is so good, green and tasty. Love to taste it now.
Viviane Bauquet Farre says
Absolutely stunning. The vibrancy and freshness of the ingredients really 'pops' in your food photography and presentation. The fresh herbs are what make tabouleh so irresistible...
Viviane Bauquet Farre says
Absolutely stunning. The vibrancy and freshness of the ingredients really 'pops' in your food photography and presentation. The fresh herbs are what make tabouleh so irresistible...
Marc Matsumoto says
Yep, it's not traditional, but I like the added texture the cucumber adds.
OG says
Bulgur salad is also really nice with a little pomegranate syrup.
syuval says
My version has parsley, coriander, mint leaves (just a little bit) and scallions (all chopped). Also, I chop the cucumber and tomato into very small cubes - the more it resembles the wheat's size, the better...
OG says
Bulgur salad is also really nice with a little pomegranate syrup.
DenaTBray says
This looks fresh and delicious. It exudes spring time! My family will be eating your Tabouleh this week.
Faye Levy says
In our area (southern California) the Lebanese cucumbers are called Persian cucumbers. They are so delicious!
Zdenek Farana says
I'm surprised by the use of cucumber. I can't recall that I've ever tasted tabbouleh with cucumber.
Marc Matsumoto says
Tabouleh is great with mint, but I didn't have any on hand the the day I made this.
Faye Levy says
In our area (southern California) the Lebanese cucumbers are called Persian cucumbers. They are so delicious!
Catslave says
Looks wonderful. No mint?
Becca @ Amuse Your Bouche says
Looks like the perfect recipe to try next time the sun is shining!
Catslave says
Looks wonderful. No mint?
lo says
Finally! A tabouleh recipe that gives parsley its due! So many rely too heavily on the bulgar aspect. Been craving green myself, so this may just end up on our table sometime soon.
Marilia says
I've never made tablouleh, and so appreciate all of your great tips. The colors are so rich and beautiful. Once our tomatoes are fruit-bearing, I really want to make this. It's a nice switch for a meatless light meal. I can do this!
Becca @ Amuse Your Bouche says
Looks like the perfect recipe to try next time the sun is shining!