Description
This fresh and vibrant Tabouli recipe is a classic Middle Eastern salad that combines soaked bulgur wheat with finely chopped herbs, tomatoes, and a tangy lemon-olive oil dressing. Perfect as a light side dish or a healthy snack, this no-cook, refreshing salad highlights the flavors of fresh parsley, mint, and allspice, making it a delightful addition to any meal.
Ingredients
Scale
Grains and Liquids
- 1/2 cup fine bulgur wheat (also called cracked wheat)
- 1/4 cup fresh lemon juice
- 1/3 cup extra virgin olive oil
Vegetables and Herbs
- 2 firm Roma tomatoes, finely diced (seeds removed)
- 3 bunches of fresh curly parsley, finely chopped (stems removed)
- 1/2 cup finely chopped mint leaves (stems removed)
- 2 shallots, finely diced
Spices and Seasoning
- 1/2 teaspoon ground allspice
- 1/2 teaspoon sea salt
- 1/4 teaspoon ground black pepper
Instructions
- Soak the Bulgur: Place the bulgur, lemon juice, and olive oil in a bowl. Stir to combine and allow the bulgur to soak for 20 minutes until it has softened, absorbing the flavors and becoming tender.
- Prepare the Herb and Vegetable Mixture: In a large bowl, combine the finely diced tomatoes, chopped parsley, chopped mint, diced shallots, ground allspice, sea salt, and ground black pepper. Stir well to evenly distribute the ingredients.
- Combine Bulgur and Herb Mixture: Once the bulgur has softened, add it to the bowl with the parsley mixture, including any excess lemon juice and olive oil. Stir thoroughly until everything is fully combined and the flavors meld together.
- Serve or Store: Serve the tabouli at room temperature immediately or refrigerate it. It will keep fresh for up to 3 days, making it easy to prepare in advance for meals or gatherings.
Notes
- For best results, use fine bulgur wheat as it softens easily without cooking.
- Make sure to remove tomato seeds to avoid excess moisture that can dilute the flavors.
- Fresh herbs, especially parsley and mint, are key to authentic flavor—avoid dried substitutes.
- This salad improves in flavor if made a few hours ahead, allowing the ingredients to marinate together.
- Tabouli is naturally vegan and gluten-containing due to bulgur; for a gluten-free option, substitute quinoa or gluten-free grains.
