Fava Tabbouleh Salad: Fresh Herb Bulgur Recipe

Fava tabbouleh is a vibrant twist on the classic Levantine salad, swapping the usual tomatoes for tender fava beans while keeping the essential parsley, mint, and bulgur. The result is a protein-rich, herbaceous dish that’s both hearty and refreshing, perfect for a light lunch or a side at a summer gathering. This version balances the earthy fava beans with bright lemon, fruity olive oil, and a generous amount of fresh herbs, creating a salad that’s as nutritious as it is delicious.

Ingredients

1 cup (180 g) fine bulgur wheat
1 cup (240 ml) boiling water
2 cups (300 g) shelled fava beans (fresh or frozen)
1/2 tsp baking soda (if using fresh fava beans)
2 cups (120 g) fresh flat-leaf parsley, finely chopped (about 2 bunches)
1/2 cup (30 g) fresh mint leaves, finely chopped
3 green onions, thinly sliced
1/4 cup (60 ml) extra-virgin olive oil
3 tbsp (45 ml) fresh lemon juice (about 1 large lemon)
1 clove garlic, minced
1 tsp salt, plus more to taste
1/2 tsp black pepper
1/2 tsp ground cumin (optional)

Instructions

Place the bulgur in a large heatproof bowl. Pour the boiling water over it, add a pinch of salt, and stir. Cover the bowl with a plate or plastic wrap and let it sit for 15–20 minutes, until the bulgur is tender and has absorbed all the water. Fluff with a fork and let it cool to room temperature.
If using fresh fava beans, bring a pot of water to a boil. Add the baking soda (this helps loosen the skins). Add the shelled beans and blanch for 2–3 minutes. Drain, then immediately transfer to a bowl of ice water. Once cool, slip the outer skins off each bean by pinching one end. If using frozen fava beans, thaw them, then blanch in boiling water for 2 minutes and cool in ice water; they may also need peeling if the skins are tough.
If using fresh or frozen beans that are already peeled, simply blanch them in boiling water for 2–3 minutes, then drain and cool. (For frozen pre-peeled beans, you can skip the blanching and just thaw them.)
In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, pepper, and cumin (if using).
In a large serving bowl, combine the cooled bulgur, fava beans, parsley, mint, and green onions. Pour the dressing over the top and toss well to combine.
Taste and adjust seasoning with more salt, lemon, or olive oil as needed. Serve immediately or let it sit for 10 minutes to let the flavors meld.

Tips

Bulgur substitution: If you can’t find fine bulgur, use medium-grain bulgur and increase the boiling water to 1 1/4 cups (300 ml) and the soaking time to 25–30 minutes. Quinoa or couscous also work, but adjust cooking times accordingly.
Fava bean shortcut: To save time, use frozen, pre-peeled fava beans (sometimes labeled “fava beans, peeled”). They are usually sold in the freezer section and require only thawing. If you buy fresh beans in the pod, expect to buy about 3 pounds (1.4 kg) to get 2 cups (300 g) shelled.
Herb volume: The herbs are the heart of this salad—don’t skimp. Use a sharp knife and chop them finely, but not to a pulp. If you prefer a milder herb flavor, reduce the parsley to 1 1/2 cups (90 g) and mint to 1/3 cup (20 g).
Make ahead: You can prep the bulgur and beans a day ahead and store them separately in the fridge. Combine with herbs and dressing just before serving to keep the herbs bright.

Serving Suggestions

Serve fava tabbouleh as a side to grilled lamb, chicken, or fish. It also makes a wonderful vegetarian main dish when scooped into warm pita bread with a dollop of yogurt or hummus. For a light dinner, pair it with a simple tomato and cucumber salad or a bowl of lentil soup. This salad is also excellent at picnics and potlucks, as it travels well and tastes even better after an hour of resting.

Variations

Add grains: Replace half the bulgur with cooked quinoa or freekeh for a different texture and protein boost.
Extra vegetables: Add diced cucumber, cherry tomatoes, or radishes for more crunch and color. If you add tomatoes, consider salting them lightly and draining before mixing to avoid a watery salad.
Herb swap: Try adding fresh dill or cilantro along with the parsley and mint for a different flavor profile. Dill pairs especially well with fava beans.
Spicy kick: Add a finely chopped fresh chili (like serrano or jalapeño) or a pinch of red pepper flakes to the dressing for heat.

Storage and Reheating

Store leftover fava tabbouleh in an airtight container in the refrigerator for up to 3 days. The bulgur will absorb some of the dressing, so you may need to add a splash of lemon juice and olive oil before serving again. This salad is best served cold or at room temperature; there’s no need to reheat it. If you do want to warm it slightly, microwave individual portions for 20–30 seconds, but be aware that the herbs will lose some freshness. For longer storage, you can freeze the salad without the herbs and dressing for up to 2 months; thaw in the fridge overnight, then add fresh herbs and dressing before serving.

Frequently Asked Questions

Can I use canned fava beans? Yes, canned fava beans are a convenient substitute. Drain and rinse them well, then add them directly to the salad without cooking. They will be softer than fresh or frozen, so handle gently when mixing. Reduce the salt in the dressing, as canned beans often contain sodium.

Do I have to peel fava beans? For the best texture, yes. The outer skin of fresh fava beans can be tough and slightly bitter. Blanching with baking soda makes the skins easier to remove. If you’re using very small, young fava beans, the skins may be tender enough to leave on, but peeling is recommended for a more pleasant eating experience.

Why is my tabbouleh soggy? Sogginess usually comes from adding too much water to the bulgur or from not draining wet vegetables. Make sure the bulgur is fully cooled and any excess water is evaporated before mixing. If you add tomatoes or cucumber, salt them and let them drain in a colander for 15 minutes before adding.

Can I make this gluten-free? Absolutely. Replace the bulgur with quinoa or a gluten-free grain like millet or sorghum. Cook according to package directions, then cool completely before using. The rest of the ingredients are naturally gluten-free.

How long does it keep? The salad is best eaten within 2 days, as the herbs will start to wilt and the bulgur will soften further. It will still be safe to eat for up to 3 days if kept refrigerated, but the texture will decline.

Can I use dried fava beans? Yes, but they require soaking and a longer cooking time. Soak dried fava beans in water overnight, then drain. Boil in fresh water for 45–60 minutes until tender, then peel if desired. This will add significant time to the recipe, so plan ahead.

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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes

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