Authentic Lebanese Tabbouleh Salad Recipe (Tabouli)

 Lebanese Tabbouleh Salad Recipe

Tabbouleh (also spelled tabouli or tabbouli) is a traditional Lebanese salad made primarily with fresh parsley, mint, tomatoes, onions, and fine bulgur wheat, dressed in extra virgin olive oil and fresh lemon juice. It is one of the most iconic dishes of Middle Eastern cuisine, loved for its refreshing taste and health benefits. This recipe stays true to the authentic Lebanese version, which emphasizes green herbs over bulgur.

Total Time30minutes mins

CourseSalad, Mezza

Servings4

Ingredients

• 4 bunches of Italian flat-leaf parsley, stems removed, finely chopped, and dried
• 1 bunch of fresh green mint, stems removed, finely chopped, and dried
• 4 medium ripe tomatoes
• 1 white onion, finely chopped and drained
• 1/4 cup of fine bulgur wheat (1 cracked wheat), soaked
• 1/2 cup of freshly squeezed lemon juice
• 1/3 cup of extra virgin olive oil
• 1/2 teaspoon of sea salt, or to taste
• 1/3 teaspoon of Lebanese 7-Spice (optional but recommended for authentic flavor)

Instructions

Preparation

1. Rinse all vegetables and let dry on a paper towel, especially the parsley and mint.
2. Cut stems off parsley then chop finely. Spread chopped parsley on paper towels and let rest for a few mins in order to get rid of excess moisture.
3. Cut stems off mint, and finely chop the leaves. Spread on a paper towel and let dry.
4. Finely chop tomatoes into small cubes 1/3in then place in strainer to get rid of the excess juice.
5. Finely chop onions, drain then mix with the 7-spices, set aside.
6. Soak the bulgur in half of the lemon juice with a bit of salt.

Serving

• Only once ready to serve, mix all ingredients together well, drizzle with olive oil and the leftover lemon juice. Add a bit more salt if needed.
• Serve this fresh parsley salad chilled or at room temperature, ideally as part of a mezze platter (Middle Eastern appetizer spread) alongside dishes like: Hummus, Baba Ghanoush, Falafel, Stuffed grape leaves (Warak Enab), Pita bread or lettuce leaves (to scoop up the salad)...

Pro Tips for the Best Tabbouleh Salad

• Drain Everything Well: Too much moisture makes the salad watery and soggy. Use paper towels or a salad spinner to remove excess water.
• Use Fine Bulgur Only : Lebanese tabbouleh uses fine bulgur #1. Do not cook it just soak it in lemon juice.
• Don’t Add Too Early : Mix the salad right before serving to maintain its fresh, crisp texture.
• Use Fresh Ingredients : This recipe relies on the freshness of herbs and vegetables for its bold, vibrant flavor.

Tabbouleh – Nutrition Facts (Per Serving, 1 of 4)

Nutrient	Amount
Calories	190–210 kcal
Total Fat	14 g
└ Saturated Fat	2 g
Cholesterol	0 mg
Sodium	260 mg
Total Carbohydrates	18 g
└ Dietary Fiber	5 g
└ Sugars	4 g
Protein	3 g
Vitamin A	70% DV
Vitamin C	85% DV
Calcium	6% DV
Iron	12% DV
Potassium	400 mg

Notes

• Use Fresh, High-Quality Ingredients

Tabbouleh is a raw herb and vegetable salad, so the freshness of your parsley, mint, tomatoes, makes a big difference in flavor and texture. Avoid wilted herbs or overripe tomatoes.

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• Parsley is the Star – Use a Lot of It

Authentic Lebanese tabbouleh uses a generous amount of parsley with only a small amount of bulgur. Unlike Western versions that bulk it up with grains, traditional tabbouleh is green-heavy, fresh, and light.

• Drain Excess Moisture to Prevent Sogginess

After chopping parsley, mint, tomatoes, and onion, let them sit on paper towels or in a strainer. This step is crucial to prevent a watery or mushy tabbouleh salad.

• Mix Right Before Serving

Do not mix the salad too early, especially if you’re prepping in advance. The salt, lemon juice, and tomato juices can cause the herbs to wilt and the bulgur to bloat, ruining the texture.

• Soaking Bulgur Instead of Cooking

Use fine bulgur wheat #1 and soak it in lemon juice or a little hot water for about 10–15 minutes. No cooking is necessary. Bulgur should remain light and slightly chewy, not mushy.

• Use a Sharp Knife or Herb Scissors

For a clean texture and professional look, use a very sharp knife to finely chop the herbs. Avoid using a food processor unless it has a special herb blade, as it can bruise the herbs and turn them mushy.