Tabbouleh is a vibrant Levantine salad made with fine bulgur wheat, a generous amount of fresh parsley, mint, tomato, and onion, all bound together with lemon juice and good olive oil. This version is tailored for UK cooks, using ingredients easily found in any supermarket. It works brilliantly as a make-ahead lunch, a side for grilled meats, or a light meal on its own, and the balance of herbs to grain is the key to its refreshing, moreish character.
Ingredients
- 100 g (½ cup) fine bulgur wheat
- 200 ml (¾ cup plus 1 tbsp) boiling water
- 1 large bunch flat-leaf parsley (about 60 g / 2 cups packed leaves)
- 1 small bunch fresh mint (about 15 g / ½ cup packed leaves)
- 3 medium ripe tomatoes (about 300 g / 2 cups chopped)
- 4 spring onions (scallions), thinly sliced
- 1 lemon, juiced (about 3 tbsp / 45 ml)
- 4 tbsp (60 ml) extra virgin olive oil
- ½ tsp fine sea salt, plus more to taste
- ¼ tsp black pepper, plus more to taste
- 1 small cucumber (optional, for extra freshness)
Instructions
- Place the bulgur wheat in a large heatproof bowl. Pour over the boiling water, add a pinch of salt, and stir. Cover the bowl with a plate or cling film and let it sit for 10 minutes until the bulgur is tender and has absorbed all the water. Fluff with a fork and set aside to cool completely.
- While the bulgur cools, prepare the herbs. Wash the parsley and mint thoroughly and dry them well (a salad spinner works best). Remove the thick stems from the parsley and finely chop the leaves. Do the same with the mint leaves. You should have about 2 cups of chopped parsley and ½ cup of chopped mint.
- Dice the tomatoes into small, even pieces (about 1 cm / ½ inch). If they are very watery, scoop out the seeds first to prevent the salad from becoming soggy. Thinly slice the spring onions. If using cucumber, peel it, remove the seeds, and dice it finely.
- In a small bowl or jug, whisk together the lemon juice, olive oil, salt, and pepper.
- Once the bulgur is completely cool, add the chopped herbs, tomatoes, spring onions, and cucumber (if using). Pour over the dressing and toss everything together gently but thoroughly.
- Taste and adjust the seasoning – it may need more salt or lemon juice. The salad should taste bright and fresh. Serve immediately, or refrigerate for 30 minutes to let the flavours meld.
Tips
- Use fine bulgur, not coarse: Fine bulgur (sometimes labelled #1) softens quickly with just boiling water. Coarse bulgur needs longer cooking and will make the salad chewy. If you only have coarse, cook it according to the packet instructions, then drain and cool.
- Dry the herbs really well: Wet herbs make a watery, dull salad. After washing, pat them dry with a clean tea towel or use a salad spinner. The drier the herbs, the better the texture and the longer the salad will keep.
- Don’t skip the resting time: Tabbouleh tastes better after the flavours have had a chance to mingle. If you can, let it sit in the fridge for 30 minutes before serving. However, don’t add the dressing too far in advance – the tomatoes will release their juices and make the salad soggy. Dress it just before serving if making ahead.
- Adjust the lemon to your taste: The lemon juice is what makes tabbouleh sing. Start with 3 tablespoons, taste, and add more if you like it tangier. The acidity also helps balance the richness of the olive oil.
Serving Suggestions
Serve tabbouleh as part of a mezze spread with hummus, baba ganoush, and warm pita bread. It is also a fantastic side dish for grilled lamb, chicken skewers, or falafel. For a light lunch, pile it onto a bed of lettuce leaves or serve with some feta cheese and olives. It also works well as a filling for wraps or as a topping for grilled halloumi.
Variations
- Quinoa Tabbouleh: Swap the bulgur for cooked quinoa (about 1½ cups cooked) for a gluten-free version. The texture will be slightly different, but it’s just as delicious.
- Pomegranate Seeds: Add ½ cup of pomegranate seeds for a sweet, jewel-like pop of colour and crunch. This is a common addition in some regions.
- More Herbs: If you love herbs, add a handful of chopped fresh coriander (cilantro) along with the parsley and mint. It adds another layer of freshness.
- Spicy Kick: Finely chop a small green chilli (deseeded for less heat) and add it with the vegetables for a subtle warmth.
Storage and Reheating
Tabbouleh is best eaten fresh, but leftovers can be stored in an airtight container in the fridge for up to 2 days. The salad will soften as the tomatoes release their juices, so it won’t be as crisp, but the flavour will still be good. Stir in a little extra lemon juice and olive oil before serving to revive it. Do not freeze tabbouleh – the texture of the herbs and tomatoes will break down completely. There is no need to reheat; it is served cold or at room temperature.
Frequently Asked Questions
Can I make tabbouleh ahead of time?
Yes, you can prepare the bulgur and chop the herbs and vegetables a day ahead, storing them separately in the fridge. Combine and dress the salad no more than 2 hours before serving to keep it from becoming soggy.
What is the correct ratio of parsley to bulgur?
Authentic tabbouleh is very herb-heavy – often there is more parsley than bulgur. This recipe uses 100g bulgur to 60g parsley, which gives a good balance. If you prefer a more traditional, greener version, double the parsley and reduce the bulgur to 75g.
Why is my tabbouleh soggy?
This usually happens when the tomatoes are too watery or the salad is dressed too early. Remove the seeds from the tomatoes before chopping, and add the dressing just before serving. Also, ensure the bulgur is completely cool and dry before mixing.
Can I use couscous instead of bulgur?
Yes, you can substitute couscous for bulgur. Prepare it according to the packet instructions, then fluff and cool. The texture will be softer and less nutty, but it makes a pleasant, quick alternative.
Is tabbouleh gluten-free?
Traditional tabbouleh contains bulgur, which is made from wheat, so it is not gluten-free. To make it gluten-free, use quinoa or a gluten-free grain like millet as a substitute.
How do I know if bulgur is fresh?
Fresh bulgur has a pleasant, nutty aroma. If it smells musty or stale, it’s past its best. Store bulgur in an airtight container in a cool, dark place and use within 6 months.
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