Equipment
Ingredients
Base
- 40 g fine bulgur wheat
- 60 ml water, warm
Produce
- 150 g flat-leaf parsley, washed, completely dried, and finely chopped
- 250 g firm tomatoes, finely diced, juices reserved
- 20 g fresh mint, washed, completely dried, and finely chopped
- 40 g green onions, finely sliced
Dressing
- 60 ml extra virgin olive oil
- 45 ml fresh lemon juice
- 4 g kosher salt
- 1 g black pepper, freshly ground
- 1 g lebanese 7-spice
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 202 kcal
- Protein
- 3 g
- Carbohydrates
- 15 g
- Fat
- 16 g
- Fiber
- 4 g
- Sugar
- 3 g
- Sodium
- 417 mg
- Saturated Fat
- 2 g
- Monounsaturated Fat
- 11 g
- Polyunsaturated Fat
- 2 g
- Potassium
- 453 mg
- Calcium
- 78 mg
- Iron
- 3.5 mg
- Magnesium
- 48 mg
- Phosphorus
- 75 mg
- Zinc
- 0.8 mg
- Vitamin A
- 194 mcg
- Vitamin C
- 64 mg
- Vitamin E
- 2.8 mg
- Vitamin K
- 630 mcg
- Vitamin B6
- 0.1 mg
- Thiamin
- 0.10 mg
- Riboflavin
- 0.07 mg
- Niacin
- 1.4 mg
- Folate
- 79 mcg
- Water
- 131 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Place the fine bulgur wheat in a small bowl. Pour the warm water over the bulgur, stir briefly, and let it soak until the wheat is tender and has absorbed the liquid, about 15 minutes.
If any excess liquid remains in the bulgur after soaking, transfer it to a fine mesh strainer and press firmly to remove as much moisture as possible.
Using a razor-sharp chef's knife, very finely chop the completely dry parsley and mint. Slice through the herbs only once to prevent bruising. Transfer the chopped herbs to a large mixing bowl.
Add the finely diced tomatoes along with their reserved juices, and the sliced green onions to the large mixing bowl with the herbs.
Add the soaked, drained bulgur to the large mixing bowl containing the herbs and vegetables.
In a small bowl, whisk together the extra virgin olive oil, fresh lemon juice, kosher salt, black pepper, and the Lebanese 7-spice if using. Pour this dressing over the salad and gently fold everything together.
Allow the tabbouleh to rest at room temperature for 10 minutes before serving so the bulgur can absorb the dressing and the flavors can meld.
Chef's Notes
- The most common misconception about tabbouleh is treating it as a grain salad. True Lebanese tabbouleh is an herb salad; the bulgur should merely be an accent.
- Washing the herbs hours in advance and spinning them dry is crucial. Any residual water will prevent the olive oil from coating the leaves properly.
- For maximum flavor, you can soak the dry bulgur directly in the extracted tomato juices and lemon juice instead of warm water.
- Using grade #1 (fine) bulgur is non-negotiable for the authentic texture. Coarse bulgur will remain too crunchy and entirely alter the dish's delicate profile.
Storage
Refrigerator: 2 days — Best eaten fresh on the first day. Over time, the parsley will wilt and tomatoes will release excess juices, softening the salad.
Troubleshooting
Mushy, dark, or bruised herbs
Cause: Using a dull knife, chopping over the same herbs repeatedly, or chopping herbs while they were still wet
Fix: Cannot be fixed
Prevention: Ensure parsley and mint are bone-dry before processing. Use a razor-sharp knife and employ a clean slicing motion, passing through the herbs only once.
Salad is too wet or watery pooling at the bottom
Cause: Bulgur was not properly drained, or tomatoes released too much water after sitting for too long
Fix: Spoon off excess liquid or gently fold in an extra tablespoon of dry fine bulgur to absorb the moisture, letting it sit for 10 minutes.
Prevention: Squeeze bulgur firmly in a strainer if it doesn't absorb all soaking liquid. Serve the salad shortly after dressing.
Cultural Context
Tabbouleh is a fundamental cornerstone of the Levantine mezze spread. Originating in the mountains of Lebanon and Syria, it is traditionally eaten not with a fork, but by scooping it up using crisp, fresh romaine lettuce leaves or tender cabbage leaves.
