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Tabule is a traditional Lebanese salad made from parsley, tomatoes, green onions, bulgur wheat, lemon, olive oil, and mint. This salad is vegan, and the flavor is fresh, light, and clean. Make this easy recipe and find out why this is the best Middle Eastern salad!
Since I can remember, I have loved tabule (tabbouleh, tabouleh, tabouli, or taboule, pronunciation 'tab-boo-lay'). My mom would make a massive batch, and in our household of five, I would eat most of it.
I could not get enough of the fresh flavor mixed with the tangy lemon dressing. While I love Arabic food, taboule is a Lebanese classic and the cornerstone of great Middle Eastern food. At least in my humble opinion.
This taboule recipe comes from my cousin Marianne. For two summers, she followed my sitto (grandmother in Arabic) around the kitchen, measuring everything as she cooked. Marianne then made a cookbook for all of her family. While they have both passed, I deeply treasure the cookbook as their legacy and a family heirloom.
If you are looking for traditional Middle Eastern dishes, start with tabule and creamy hummus. They are staples
One of my favorite things about Tabule is how easy it is to make. You only need six ingredients, and the recipe comes together in 20 minutes.
Parsley - Is the main ingredient of any tabouli recipe. Use either curly or flat-leaf parsley. For a fluffy salad, chop the parsley by hand. If you use a food processor, the salad will not be as fluffy. (I recommend using this mezzaluna knife for faster chopping.)
Tomatoes - Start with firm tomatoes; you want them to hold their shape while dicing. I prefer using roma tomatoes or larger ones. Remove the seeds and any excess liquid. Dice the tomato into small cubes.
Green Onions - Thinly slice the onion using the whole onion (both the white and green sections). For a more robust flavor, use red onions.
Bulgur Wheat - Has a very subtle, light, nutty flavor. Soak it in water for 20 minutes and fluff with a fork. For extra zip, add some olive oil and lemon while soaking!
Lemon - The sharp and tangy flavor of lemon is key to making a traditional tabule Use only a fresh lemon; There is no substitute for the taste of its fresh juices.
Mint - The coolness of fresh mint with the sharpness of lemon is refreshing and an absolute must ingredient. If you do not have access to fresh herbs, I recommend omitting the mint.
Extra virgin olive oil - There is no other choice:)
Salt and Pepper - To taste.
I am a straightforward traditional tabule kind of girl. However, sometimes my family will ask for changes to the recipe; here are a couple of options.
Cucumbers - Use either traditional, hothouse, or English cucumbers. Start by scooping out the seeds. Sprinkle the top with salt and sit for 10 - 15 minutes. Use a paper towel to wipe off the salt. The salt will draw out moisture. Cut the cucumber into small pieces to blend with the other ingredients.
Garbanzo Beans - We sometimes add protein to the tabbouleh and make it a meal.
Feta - For a Greek feel, you can add feta. In this instance, I would increase the bulgar wheat ratio and decrease the parsley ratio for the best flavor balance.
How to Make This Recipe
Time needed: 20 minutes.
Lebanese Tabule Salad (Tabouli) Recipe
- Bulgur Wheat
Prepare the bulgur wheat according to the instructions. Set aside while soaking.
- Make Dressing
Mix the olive oil and lemon juice. Set aside.
- Prepare the Vegetables
Start by cutting off the parsley thick stems (the bottom half). Then finely chop the top half of the parsley, stems, and all. Thinly slice the green onion. Cut the tomatoes in half and scoop out the seeds to remove the excess water and dice into small cubes. Destem and very finely chop the mint.
- Toss All Ingredients Together
Toss all the vegetables, bulgur wheat, and salad dressing together. Add salt and pepper to taste. Serve with pita bread.
Frequently Asked Questions
YES! Tabule is very healhty! The ingredients are all-natural, plant-based, whole food, and vegan recipe.
The traditional way to eat tabbouleh is to scoop it up with romaine lettuce. In the US tabouli is commonly served with the pita bread or with a fork.
Traditionally tabbouleh is made of burglar wheat. However, in the west, burglar wheat is sometimes replaced with couscous.
The bitter taste comes from large parsley leaves. To avoid any bitterness, chop the parsley finely.
Make-Ahead and Storing
Countertop Instructions: Allow to fully cool and then place in an airtight container or ziplock bag for up to three days.
Refrigerate Instructions: Place in an airtight container and store in the refrigerator for up to seven days.
Freezing Instructions: Place in an airtight container and store in the freezer for up to three months.
Lebanese Tabule Salad (Tabouli)
- ¼ cup (35g) bulgur wheat
- ⅓ cup (72g) olive oil
- 3 tbsp (44g) lemon
- 2 bunches parsley, finly minced
- 6 fresh mint leaves, thinly sliced
- 3 green onions, thinly sliced
- 3 roma tomatoes, diced
- salt and pepper to taste
- 1 pita bread pocket per serving (optional)
- Prepare the bulgur wheat according to the instructions. Set aside while soaking.¼ cup (35g) bulgur wheat
- Mix the olive oil and lemon juice. Set aside.⅓ cup (72g) olive oil, 3 tbsp (44g) lemon
- Finely chop the parsley and mint. Thinly slice the green onion. Cut the tomatoes in half and scoop out the seeds (the wet interior). Finally, dice the tomatoes.2 bunches parsley, finly minced, 3 green onions, thinly sliced, 6 fresh mint leaves, thinly sliced, 3 roma tomatoes, diced
- Toss all the vegetables, bulgur wheat, and salad dressing together. Add salt and pepper to taste. Serve with pita bread.salt and pepper to taste, 1 pita bread pocket per serving (optional)