Lebanese Tabbouleh (Tabule) Recipe
Lebanese tabbouleh, also spelled tabule or tabouli, is a fresh parsley salad. This classic Mediterranean salad combines fresh parsley, tomatoes, bulgur wheat, and green onions. Then, it's tossed with a lemon and olive oil dressing. This is the tabbouleh my Lebanese family has made and cherished for generations.
Servings: 4
Calories: 215kcal
Cost: $6
Equipment
- 1 sharp knife
- 1 medium mixing bowl
- 1 small mixing bowl
Ingredients
- ½ cup bulgur wheat, fine grain*
- 2 cups fresh parsley, finely chopped
- 4-6 fresh mint leaves, finely chopped
- 2 medium Roma tomatoes, finely diced
- 4-5 green onions, finely chopped, both white and green parts
- ¼ cup fresh lemon juice
- ¼ cup extra virgin olive oil
- salt, pepper, and lemon to taste
Instructions
- Prepare the bulgur wheat: Cook the bulgur wheat according to the package instructions. Cooking time will vary by the size of the bulgur wheat grain.
- Chop the vegetables: Finely chop the parsley and mint leaves. Cut the tomatoes in half and remove the interior (seeds and watery part). Finely chop the green onions.
- Combine ingredients: In a large mixing bowl, combine the soaked bulgur wheat, parsley, mint, tomatoes, and green onions.
- Mix and add the dressing: Combine the lemon juice and olive oil. Toss into the salad. Season with salt, black pepper, and additional fresh lemon juice as desired.
- Sit and serve: You can serve tabbouleh right away. However, I recommend letting it sit for 30 minutes to 24 hours. The longer it sits, the more the flavors meld together.
Notes
- Tabbouleh is traditionally made with fine-grain bulgur wheat (#1). Depending on where you live, it can be hard to find. I buy mine online or at a local Middle Eastern store. If you cannot find it, you can use medium-grain instead (#2). Bob's Red Mill is a popular brand carried at most large grocery stores.
- Traditionally, tabbouleh is served in romaine lettuce leaves. You can also eat it as a salad or with pita bread.
- Tabbouleh tastes best after the flavors have had time to marry. I recommend making it at least 60 minutes in advance, but you can make it up to 24 hours ahead of time.
- To make tabbouleh ahead of time, follow the recipe as directed. Then, store the tabbouleh in an airtight container in the refrigerator.
- Store leftover tabbouleh in an airtight container in the refrigerator for up to 3 days. Do not freeze it.
Nutrition
Calories: 215kcal | Carbohydrates: 12g | Protein: 3g | Fat: 19g | Saturated Fat: 3g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 13g | Sodium: 22mg | Potassium: 353mg | Fiber: 4g | Sugar: 2g | Vitamin A: 2945IU | Vitamin C: 52mg | Calcium: 60mg | Iron: 2mg