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    You Are Here Home » Vegetarian Recipes

    Published: Mar 27, 2017 Updated: Aug 10, 2020 by Hilda Sterner | This post may contain affiliate links 2 Comments

    Tabouli Salad Recipe

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    tabouli salad pin

    If you've been looking for the perfect Tabouli Salad Recipe, look no further! This salad has been described by my friends as "light," "refreshing," and "flavorful" and I couldn't agree more. It goes perfectly with Sumac Chicken and Shish Kabobs!

    Tabouli salad in a bowl with veggies around it

    Although most Middle Eastern cultures enjoy this tasty salad, the credit for Tabouli goes to the Lebanese. They were the first to come up with this popular salad.

    Assyrians do pronounce the name differently, however. We call it "Tabbouleh" instead of "Tabouli." That's where the differences begin and end.

    Why This Recipe Works

    In our family, my sister, Beni, has always been known for making the best Tabbouleh. Maybe it's because she uses fresh ingredients from her garden, which her husband, Thomas, so lovingly tends to. His beautiful garden is always loaded with cucumbers, tomatoes, and plenty of herbs.

    When I visit them in Chicago, I always put in a special request for some of her fabulous Tabbouleh, which we usually enjoy in her beautiful garden.

    I used Beni's recipe as my inspiration and added my own little twist. My recipe is slightly less traditional. I like to replace some of the Italian parsley with Romaine lettuce because parsley can be overpowering.

    I also like to include fresh mint when I have some growing in my garden. When I'm in the mood for something spicy, I add a jalapeno, but it's totally optional!

    How to Make This Tabouli Salad Recipe

    Step 1

    Add bulgur to a medium-sized bowl. Pour warm water over the bulgur and soak for 20 minutes.

    soaking bulgur in a silver bowl

    Step 2

    Most of the water will get absorbed, but squeeze handfuls of bulgur over a strainer, to remove any additional moisture. Place the bulgur in the fridge until completely cooled.

    bulgur in a strainer

    Step 3

    Meanwhile, chop/mince the vegetables and herbs then add to a medium-sized bowl.

    chopped veggies in a bowl
    Tabbouleh salad in a bowl

    Step 4

    Once the bulgur has cooled off, mix in with the vegetables and herbs.

    adding bulgur to Tabouli salad recipe
    Tabouli salad recipe in a white bowl

    Step 5

    Whisk the dressing ingredients, and pour over the salad.

    adding spices to olive oil bowl
    Tabbouleh salad dressing in a bowl
    pouring dressing on Tabbouleh salad

    Step 6

    Gently mix the salad ingredients, and refrigerate for at least an hour before serving. Sometimes the salad needs a little extra lemon juice or salt right before serving it.

    Tabouli salad in a bowl with vegetables around it

    Tabouli Recipe Variations

    These days you'll find many Tabouli Salad Recipe variations. All you have to do is a quick search on Pinterest. Some contain bulger while others use various grains. Quinoa tabouli is one popular variation.

    However, traditional recipes will usually have these ingredients:

    • bulgur
    • parsley
    • tomatoes
    • cucumbers
    • scallions

    The simple dressing is a mixture of lemon juice, olive oil, salt, and black pepper. Some add additional ingredients like Sumac Powder or Pomegranate Molasses.

    Recipe FAQs and Expert Tips

    Is Tabouli healthy?

    Tabouli is a very healthy salad and contains plenty of fresh vegetables, and a dressing made with olive oil and lemon juice.

    Traditionally, the grain used to make Tabouli is bulgur. Bulgur is much healthier and lower in calories than rice. Moreover, you can use quinoa, a highly nutritious grain, with many health benefits.

    What do you eat Tabouli with?

    Tabouli can be enjoyed as a side to many dishes including grilled steaks, chicken, and wraps.

    In the Middle East, "Tabouleh" is served as Mezeh (or appetizer) and suited to serve alongside Lamb Shish Kabobs and Hummus.

    Is Tabouli the same as couscous?

    Tabouli is a Lebanese Salad, while Couscous is a tiny round pasta made with durum wheat

    couscious

    Can I use couscous instead of bulgur wheat to make Tabouli?

    If you can't find fine grain bulgur or quinoa to make tabouli, you can substitute couscous instead.

    • If you prefer the taste of traditional Tabouli, just leave out the Romaine lettuce and jalapeno. Instead, add a whole bunch of Italian parsley.
    • Tabouli is best when eaten the same day, but if you have leftovers, a squirt of fresh lemon can do wonders.
    • Bulgur comes in four grinds. Grind #1 is the finest, while #4 is the largest grind and is used to make (Bulgur Pilaf). The finest grind is used to make Tabouli.
    • If you don't have fresh mint, dried mint can be substituted.

    Tabouli Serving Suggestions

    Tabbouleh is always served as part of "Mezza" or as an "appetizer." Other appetizers that usually accompany tabouli include Assyrian Eggrolls, Foul Medames (dilled fava beans), and Arayes (meat-stuffed Pita Pockets).

    Related Recipes

    • Green Goddess Salad Recipe
    • Middle Eastern Chickpea Salad
    • Pomegranate Quinoa Salad
    • Creamy Greek Pasta Salad Recipe

    Love this recipe? Please leave a 5-star 🌟🌟🌟🌟🌟rating in the recipe card below & a review in the comments section further down the page.

    Stay in touch with me through social media @ Instagram, Pinterest, TikTok, and Facebook. Don't forget to tag me when you try one of my recipes!

    Tabouli salad recipe

    Taboula (Tabouli) Salad

    A very healthy and tasty Lebanese salad made with bulgur, plenty of yummy veggies, and a delicious, tangy dressing.
    5 from 4 votes
    Print Pin Rate
    Course: Appetizers, Side Dish
    Cuisine: Assyrian, Middle Eastern
    Prep Time: 10 minutes
    Total Time: 30 minutes
    Servings: 5 cups
    Calories: 248kcal

    Ingredients

    • 1 cups fine bulgur (#1)
    • 1 cup warm water
    • 3 medium tomatoes (diced)
    • 4 scallions (diced)
    • 1 medium cucumber (diced)
    • 2 cups Romaine lettuce (chopped)
    • 1 cup Italian parsley (chopped)
    • ¼ cup fresh mint (chopped)
    • 1 jalapeno (minced/optional)

    Dressing:

    • ¼ cup olive oil
    • ¼ cup lemon juice
    • 1 tsp. salt
    • ½ tsp. black pepper
    • ¼ tsp. cayenne pepper (optional)

    Instructions

    • Add bulgur to a medium-sized bowl. Pour warm water over the bulgur and soak for 20 minutes
    • Most of the water will get absorbed, but squeeze handfuls of bulgur over a strainer, to remove any additional moisture. Place the bulgur in the fridge until completely cooled.
    • Meanwhile, chop/mince the vegetables and herbs, and add to a medium-sized bowl.
    • Once the bulgur has cooled off, mix in with the vegetables and herbs. 
    • Whisk the dressing ingredients, and pour over the salad.
    • Gently mix the salad ingredients, and refrigerate for at least an hour before serving. Sometimes the salad needs a little extra lemon juice or salt right before serving.

    Notes

    • If you prefer the taste of traditional Tabouli, just leave out the Romaine lettuce and jalapeno. Instead, add a whole bunch of Italian parsley.
    • Tabouli is best when eaten the same day, but if you have leftovers, a squirt of fresh lemon can do wonders.
    • Bulgur comes in four grinds. Grind #1 is the finest, while #4 is the largest grind and is used to make (Bulgur Pilaf). The finest grind is used to make Tabouli.
    • If you don't have fresh mint, dried mint can be substituted.

    Nutrition

    Calories: 248kcal | Carbohydrates: 21g | Protein: 5g | Fat: 14g | Saturated Fat: 2g | Cholesterol: 0mg | Sodium: 592mg | Fiber: 5g | Sugar: 4g
    Tried this Recipe? Pin it for Later!Mention @HildasKitchenBlog or tag #HildasKitchenBlog!

    This recipe was originally posted on 3/21/17 and was updated on 4/19/20 with new pictures and instructions. The amount of bulgur was also increased by ¼ cup.

    « Elk Jerky Recipe
    Assyrian Yogurt Soup (Mesta Tooymenta) »

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    Comments

    1. Dave says

      July 15, 2021 at 6:24 pm

      5 stars
      This was excellent! I haven’t had this in years and this was better than I remember!!!

      Reply
      • Hilda Sterner says

        July 15, 2021 at 6:52 pm

        Thanks, Dave, really appreciate the review!

        Reply

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