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.
Ingredients
Scale
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
Instructions
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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
