Authentic Lebanese Tabbouleh Recipe

Introduction

Tabbouleh is a fresh and vibrant Lebanese salad, bursting with herbs, lemon, and olive oil. This authentic recipe combines finely chopped parsley, mint, and bulgur wheat for a light, refreshing dish perfect as a side or a healthy snack.

Ingredients

• 3 large bunches fresh Italian flat-leaf parsley (approx. 4 cups finely chopped)
• 1/2 cup fresh mint leaves, stems removed and finely minced
• 1/3 cup extra-fine bulgur wheat (#1 grade)
• 6 stalks green onions, white and light green parts only, finely sliced
• 4 medium firm, ripe Roma tomatoes, finely diced
• 1 small Persian cucumber, seeded and finely diced
• 1/2 cup freshly squeezed lemon juice
• 1/2 cup high-quality Extra Virgin Olive Oil
• 1/2 tsp Lebanese 7-Spice (or allspice)
• 1 tsp sea salt
• 1/2 tsp cracked black pepper

Instructions

1. Step 1: Place 1/3 cup extra fine bulgur in a small bowl. Pour 2 tablespoons of the olive oil and 2 tablespoons of the lemon juice over the grains. Stir well and let it sit until the bulgur softens.
2. Step 2: Finely dice the Roma tomatoes and place them in a separate bowl. Sprinkle with 1/2 teaspoon of sea salt and let sit for 10 minutes to draw out the juices. Do not drain the liquid.
3. Step 3: Wash the parsley and mint thoroughly and dry completely. Roll the leaves tightly into a cigar shape and thinly slice to create fine ribbons that resemble confetti.
4. Step 4: Trim and finely slice the white and light green parts of the green onions. Finely dice the Persian cucumber into pieces about the size of the bulgur grains.
5. Step 5: In a small jar, whisk together the remaining olive oil, lemon juice, Lebanese 7-Spice, remaining salt, and black pepper until the dressing is slightly thickened and opaque.
6. Step 6: In a large bowl, combine the chopped parsley, mint, green onions, cucumber, and the softened bulgur. Add the salted tomatoes along with their accumulated juices.
7. Step 7: Drizzle the dressing over the salad. Toss gently from the bottom up using two large spoons to evenly coat all ingredients with the dressing.
8. Step 8: Cover the bowl and refrigerate for 20 minutes. Taste and adjust seasoning with salt or lemon juice if needed. If the salad seems dry, add another tablespoon of olive oil before serving.

Tips & Variations

• Use fine bulgur for the best texture; coarse bulgur will not soften properly in the dressing.
• If you prefer, soak the bulgur in cold water instead of lemon juice and olive oil, then drain before mixing.
• Try adding finely diced red bell pepper or radish for extra crunch and color.
• For a gluten-free option, substitute bulgur with finely chopped cauliflower florets.

Storage

Store tabbouleh in an airtight container in the refrigerator for up to 2 days. The flavors improve after resting, but it’s best eaten fresh. When reheating is needed, bring to room temperature and give it a good toss before serving. Avoid microwaving to preserve freshness.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I prepare tabbouleh in advance?

Yes, tabbouleh benefits from sitting for at least 20 minutes to let flavors meld. It can be prepared a few hours ahead and stored in the fridge, but try to consume within 2 days for the freshest taste.

What can I substitute for bulgur if I have gluten intolerance?

Cauliflower rice is an excellent gluten-free alternative. Finely chop raw cauliflower into small, rice-sized pieces and use it in place of bulgur. This keeps the salad light and fresh without gluten.

Authentic Lebanese Tabbouleh Recipe

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★★★★★

5 from 118 reviews

• Author: Harper
• Total Time: 30 minutes
• Yield: 6 servings 1x
• Diet: Vegetarian

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Description

This Authentic Lebanese Tabbouleh Recipe is a refreshing and vibrant Middle Eastern salad featuring finely chopped parsley, fresh mint, bulgur wheat, tomatoes, cucumber, and a zesty lemon-olive oil dressing, bursting with traditional Lebanese flavors and wholesome ingredients. Perfect for a light meal or side dish, it offers a balance of herbaceous freshness and tangy citrus with a subtle touch of spices.

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Ingredients

Scale 1x2x3x

Herbs

• 3 large bunches fresh Italian flat-leaf parsley (approx. 4 cups finely chopped)
• 1/2 cup fresh mint leaves, stems removed and finely minced

Grains

• 1/3 cup extra-fine bulgur wheat (#1 grade)

Vegetables

• 6 stalks green onions, white and light green parts only, finely sliced
• 4 medium firm, ripe Roma tomatoes, finely diced
• 1 small Persian cucumber, seeded and finely diced

Dressing & Spices

• 1/2 cup freshly squeezed lemon juice
• 1/2 cup high-quality Extra Virgin Olive Oil
• 1/2 tsp Lebanese 7-Spice (or allspice)
• 1 tsp sea salt
• 1/2 tsp cracked black pepper

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Instructions

1. Soak the bulgur: Place 1/3 cup extra-fine bulgur in a small bowl. Pour 2 tablespoons of the olive oil and 2 tablespoons of the lemon juice over the grains. Stir well and let it sit to soften and absorb flavors.
2. Prepare tomatoes: Finely dice 4 Roma tomatoes and place in a separate bowl. Sprinkle with 1/2 teaspoon sea salt and let sit for 10 minutes until releasing juices, which will enhance the salad.
3. Chop herbs: Wash parsley and mint thoroughly, then dry completely using a salad spinner or paper towels. Gather the leaves into a tight cigar shape and thinly slice into fine ribbons until the herbs resemble confetti.
4. Prepare vegetables: Trim green onions, keeping only white and light green parts, then slice finely. Finely dice the Persian cucumber to match the size of the bulgur grains.
5. Make dressing: In a small jar, whisk together the remaining olive oil, lemon juice, Lebanese 7-Spice, remaining salt, and black pepper until the dressing is slightly thickened and opaque.
6. Combine ingredients: In the largest bowl available, add chopped parsley, mint, green onions, and cucumber. Then add the soaked bulgur (now plumped) and pour in the salted tomatoes with their juices.
7. Add dressing and toss: Drizzle the prepared dressing over the salad. Using two large spoons, gently toss from the bottom up until all ingredients are evenly coated and glistening with oil.
8. Rest and serve: Cover the bowl and refrigerate for 20 minutes to allow flavors to meld. Before serving, taste and adjust seasoning by adding salt, lemon juice, or an extra tablespoon of olive oil if needed.

Notes

• Use extra-fine bulgur for best texture; coarse bulgur will not soften properly in lemon juice.
• Do not drain the tomato juices after salting—they add essential flavor and moisture to the bulgur.
• Dry herbs thoroughly to prevent soggy tabbouleh.
• Adjust lemon juice and salt according to personal taste preference.
• This salad is best served chilled but can be eaten immediately after preparation if needed.
• Leftovers keep well refrigerated for up to 2 days but are freshest on the first day.

• Prep Time: 15 minutes
• Cook Time: 0 minutes
• Category: Salad
• Method: No-Cook
• Cuisine: Lebanese

Keywords: Lebanese tabbouleh, tabbouleh salad, Middle Eastern salad, parsley salad, bulgur wheat salad, vegan salad, healthy salad, Mediterranean diet