Summary: Tabbouleh – A fresh Levantine salad with parsley, mint, tomatoes, fine bulgur wheat, lemon juice and olive oil. Fresh herbs, fine bulgur wheat, tomatoes, extra virgin olive oil and lemon juice, preparation time 35 minutes, 6 portions.
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Category: Salads, Mediterranean Cuisine
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Quick overview
- Dish: Tabbouleh
- Category: Salads, Mediterranean Cuisine
- Cuisine: Levantine
- Main ingredient: Flat-leaf parsley, 200 g (fresh and aromatic)
- Guide: 12 most popular Mediterranean dishes: favourite recipes of Mediterranean cuisine
- Total time: 35 minutes (25 min prep + 10 min soaking)
- Difficulty: Easy
- Portions: 6 portions (Portion weight: 200 g)
- Key technique: Fine mincing and soaking without boiling
- Preparation types: Chopping, soaking, mixing, resting
- Dietary info & Allergens: Vegan, vegetarian, contains gluten (bulgur)
- Suitable for: Summer lunch, barbecue side dish, healthy dinner, party buffet
- Nutritional values (per 1 portion): 185 kcal, Protein: 4.5 g, Fat: 9.2 g, Carbohydrates: 21.0 g
- Storage: 2 days in the fridge, 0 months in the freezer
- Pairing: Alcohol-free mint lemonade, dry white wine, craft lager beer
- In short: An iconic Levantine herb salad where finely chopped parsley takes center stage, complemented by juicy tomatoes, refreshing mint, nutty bulgur, and a zesty lemon-olive oil dressing.
- Last updated: 2026-03-30
WAGUU says: “Never use a food processor for the parsley; hand-chopping with an ultra-sharp knife preserves the vibrant essential oils and prevents the herbs from turning into a bruised paste.”
Key facts
| Prep time: | 25 minutes |
| Cooking time: | 0 minutes (10 min soaking) |
| Temperature: | Chilled / Room temperature |
| Number of portions: | 6 portions |
In a nutshell
Tabbouleh is not a grain salad with some parsley added; it is an exuberant herb salad where bulgur merely acts as a delicate textural accent. Bursting with vitamin C, bright citrus notes, and crisp garden vegetables, it represents the absolute peak of Mediterranean freshness.
Ingredients
Base portions: 6 portions • Portion weight: 200 g
| Ingredient | Amount | Quality |
|---|---|---|
| Flat-leaf parsley | 200 g | Fresh, flat-leaf, washed and thoroughly dried |
| Fresh mint leaves | 30 g | Tender leaves, picked off the stems |
| Fine bulgur wheat | 60 g | Grade #1 fine grain bulgur |
| Ripe firm tomatoes | 300 g | Core removed, finely diced |
| Spring onions | 80 g | Including tender green parts, finely sliced |
| Extra virgin olive oil | 60 ml | High quality, cold pressed |
| Lemon juice | 50 ml | Freshly squeezed from organic lemons |
| Fine sea salt | 8 g | Pure fine sea salt |
| Ground allspice | 2 g | Freshly ground aromatic spice |
Why you will love this recipe
- Unmatched freshness: Packed with massive amounts of garden-fresh herbs that invigorate your palate.
- No cooking required: The bulgur is softened simply by soaking in lemon juice and tomato juices, keeping it light and breezy.
- Nutrient dense: Loaded with vitamins A, C, and K, antioxidants, and healthy plant fats from cold-pressed olive oil.
Success guaranteed: Following the strict rule of thoroughly drying the parsley before chopping guarantees that your salad will remain fluffy and crisp rather than soggy.
Recipe overview
Prep: 25 min | Cooking: 0 min | Difficulty: Easy | Portions: 6 | Type: Salad | Origin: Levantine
Detailed instructions
Overall progress: 0% complete
Phase 1: Preparing and soaking the bulgur – 10 min
Appliances: Kitchen scale, mixing bowl
1. Weigh 60 g of fine bulgur wheat and place it into a medium glass mixing bowl. Pour over 50 ml of freshly squeezed lemon juice and 30 ml of extra virgin olive oil. Stir well and let it sit at room temperature for 10 minutes so the grains soften gently while absorbing the vibrant citrus liquids.
VKB: Visual control: Bulgur grains should absorb most of the liquid and become tender yet retain a slight chew without being mushy.
Before moving to the next step:
Ensure the bulgur is fine grade (#1). Coarse bulgur will not soften properly through simple cold soaking.
Phase 2: Washing and drying the herbs – 8 min
Appliances: Salad spinner, kitchen towels
2. Submerge 200 g of flat-leaf parsley and 30 g of fresh mint in a large basin of cold water to wash away any grit. Lift them out gently, spin them thoroughly in a salad spinner, and lay them out on clean cotton kitchen towels to dry completely for at least 5 minutes.
VKB: Visual control: Herbs must be completely surface-dry; wet leaves will cause the dressing to become watery and dull.
Before moving to the next step:
Discard any thick, woody lower stems from the parsley bunches before chopping.
Phase 3: Mincing the fresh herbs – 10 min
Appliances: Chef’s knife, wooden cutting board
3. Gather the dried parsley and mint tightly into compact bundles. Using an ultra-sharp chef’s knife, finely mince the herbs with smooth rocking motions. Avoid pressing down heavily or crushing the leaves; aim for clean, delicate cuts that preserve the emerald green color.
VKB: Sensory control: The cutting board should remain relatively dry, indicating that the herbs were properly dried and not bruised.
Before moving to the next step:
Do not rush the knife work; unevenly chopped herbs disrupt the refined texture of authentic Tabbouleh.
Phase 4: Dicing tomatoes and spring onions – 5 min
Appliances: Chef’s knife, cutting board, colander
4. Core 300 g of firm ripe tomatoes and slice them into tiny 5 mm dice. Transfer the diced tomatoes into a fine-mesh colander for 3 minutes to drain away excess watery juice. Finely slice 80 g of spring onions, including the crisp green tops.
VKB: Visual control: Tomato pieces must be uniform and free of excessive watery pulp that could make the salad soggy.
Before moving to the next step:
Discard the drained tomato liquid so the final salad maintains its perfect, non-watery consistency.
Phase 5: Combining and seasoning the salad – 2 min
Appliances: Large mixing bowl, silicone spatula
5. In a large mixing bowl, combine the soaked bulgur, finely minced parsley, mint, drained diced tomatoes, and sliced spring onions. Add 8 g of fine sea salt and 2 g of ground allspice. Pour over the remaining 30 ml of extra virgin olive oil.
VKB: Visual control: All components should be evenly distributed without any clumping of bulgur or herbs.
Before moving to the next step:
Toss the ingredients gently to avoid crushing the delicate tomato dice and herb pieces.
Phase 6: Resting and serving – 15 min
Appliances: Serving platter, lettuce leaves
6. Let the mixed salad rest at room temperature for 15 minutes to allow the flavors to meld harmoniously. Taste and adjust seasoning with a little extra lemon juice or salt if needed. Serve chilled or at room temperature, traditionally presented on a bed of crisp romaine lettuce leaves.
VKB: Sensory control: The aroma should be intensely fragrant with fresh herbs, bright lemon, and subtle warm allspice notes.
Required equipment
| Utensil | Ideal size | Alternative | Risk |
|---|---|---|---|
| Chef’s knife | 20 cm blade | Santoku knife | Dull blade bruises herbs instead of cutting |
| Mixing bowl | 2-litre glass bowl | Stainless steel bowl | Too small bowl makes tossing difficult |
| Salad spinner | Standard 4-litre | Clean linen cloth | Wet herbs cause watery, soggy salad |
Shopping list
Nutritional profile
Values per 1 portion (excluding side dishes). Calculated from average nutritional values of ingredients.
| Nutrient | Per 100 g | Per 1 portion | Per 6 portions |
|---|---|---|---|
| Energy | 92.5 kcal | 185.0 kcal | 1110.0 kcal |
| Fat | 4.6 g | 9.2 g | 55.2 g |
| of which saturates | 0.7 g | 1.4 g | 8.4 g |
| Carbohydrates | 10.5 g | 21.0 g | 126.0 g |
| of which sugars | 2.2 g | 4.4 g | 26.4 g |
| Protein | 2.3 g | 4.5 g | 27.0 g |
| Salt | 0.7 g | 1.3 g | 7.8 g |
Reference intake of an average adult (8400 kJ / 2000 kcal).
WAGUU Pro Level
- Pro standard: Verified recipe with precise ratios and visual control points.
- Tip 1: Always hand-chop the parsley with a freshly honed chef’s knife to prevent bruising the cellular walls.
- Tip 2: Soak the bulgur in lemon juice and olive oil directly rather than boiling water for superior authentic flavor absorption.
- Tip 3: Salt the diced tomatoes separately and drain them in a colander to eliminate excess water that would dilute the dressing.
- Tip 4: Incorporate a pinch of ground allspice or cinnamon for an authentic Levantine aromatic depth.
Scientific background
Parsley is exceptionally rich in apiol and volatile essential oils located within its cellular structure. Mechanical cutting with a dull blade ruptures these cells aggressively, releasing enzymes that oxidize the compounds and cause discoloration and bitterness. A sharp knife ensures clean cellular severance, locking in the brilliant green color and potent antioxidant profile.
Fine Dining – Professional techniques
- Plate composition: Mold the salad tightly using a cylindrical ring and serve on crisp emerald romaine lettuce cups.
- Textural contrasts: Juiciness of diced tomatoes paired with the tender crunch of finely minced herbs and soft bulgur.
- Temperature contrast: Serve chilled salad alongside warm grilled flatbreads.
- Aromatic garnishes: Crown with whole mint leaves and a delicate drizzle of aged pomegranate molasses.
Sensory radar
- Appearance: Vibrant emerald green peppered with bright red tomato cubes and golden bulgur grains.
- Aroma: Intense herbaceous fragrance dominated by fresh parsley, mint, and zesty citrus.
- Taste: Refreshingly tart, herbaceous, savory, with a subtle warm spice undertone.
- Texture: Light, fluffy, crisp, and moist without any pooling liquid.
Pairing
- BEER: Crisp Mediterranean pilsner or alcohol-free wheat beer.
- WINE: Dry Lebanese Sauvignon Blanc or chilled Greek Assyrtiko.
- NON-ALCOHOLIC: Fresh Lebanese lemonade infused with orange blossom water and fresh mint.
Various preparation variants
- Gluten-free variant: Substitute fine bulgur wheat with rinsed quinoa or cooked cauliflower rice.
- Pomegranate variant: Fold in fresh pomegranate arils for a sweet-tart pop of texture and color.
Allergens and dietary information
Contains: Gluten (bulgur wheat) • Gluten: Contains gluten from wheat • Not suitable for: Celiac disease sufferers (unless using quinoa substitute)
Suitable for
Summer lunch, barbecue side dish, healthy dinner, party buffet
Substitution catalog
- Bulgur wheat: Quinoa or riced cauliflower for a gluten-free alternative
FAQ
Can I use dried parsley instead of fresh?
No, Tabbouleh relies entirely on the vibrant flavor and moisture of fresh flat-leaf parsley.
Do I need to cook the bulgur in boiling water?
Traditional fine bulgur is soaked raw directly in lemon juice and olive oil, keeping the texture light and authentic.
Why is my salad watery?
Either the parsley was not dried properly after washing, or the diced tomatoes were not drained of excess liquid.
How long can I store leftover Tabbouleh?
It is best consumed within 24 hours. Store in an airtight container in the refrigerator for up to 2 days.
WAGUU Petr advises: Cooking for 12 or more people?
12–16 people: Double all ingredient quantities and prepare in two separate bowls to ensure even mixing without crushing the herbs • 20+ people: Prep herbs and vegetables in advance and combine dressing components just 15 minutes before serving.
Sides and Serving
- Warm pita bread – Soft flatbread for scooping up the salad (not included in the recipe)
- Hummus – Creamy chickpea dip that complements the herb freshness (not included in the recipe)
Serving: Serve cold or at room temperature, garnished with fresh romaine lettuce leaves and extra lemon wedges.
Storage and reheating
Fridge: 2 days • Freezer: 0 months • Reheating: Serve chilled or at room temperature, do not reheat.
Author: WAGUU Petr & Team • Published: 26 Aug 2026 • Updated: 31 Oct 2026
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Common mistakes
- Using a food processor: Chopping parsley in a machine bruises the leaves and turns them into a bitter green paste.
- Not drying the herbs: Leaving moisture on the parsley leaves makes the dressing watery and ruins the texture.
- Boiling coarse bulgur: Using coarse grain or boiling it instead of soaking fine bulgur makes the salad heavy and mushy.
- Skipping the tomato draining: Failing to drain diced tomatoes releases excess water that dilutes the lemon and olive oil dressing.