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You are here: Home / Middle Eastern / Tabouleh Recipe – Middle Eastern Parsley Salad

Tabouleh Recipe – Middle Eastern Parsley Salad

July 14, 2018 by Analida 16 Comments

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Tabouleh is a refreshing and nutritious Middle Eastern dish. Tabouleh’s main ingredient is bulgur wheat, an ancient grain dating back to 2800 B.C.

a blue bowl of bulger and parsley salad on a table with a stack of white plates on the left
It was once considered a sacred food due to its resistance to insect attack or spoilage. There are also biblical references of bulgur regarding the Babylonians and the Hittites.

a bowl of tabbouleh, a cutting board with lemons, a bowl of parsley, and a plate of pita on a marble countertop

As a dish, tabouleh is high in fiber, lycopene and good carbohydrates(is there a bad carb? just kidding.) There are multiple variations of tabouleh, my personal favorite is the one below. This one contains mint that I rescued from my garden.

a white plate with tabouleh and pita

I know I say this about every recipe on this blog, but tabouleh is easy to make.

If you can boil water and chop veggies, you are good to go! You can also watch my step-by-step video if you’re unsure.

Here are some further tips on making a great tabouleh salad.

  • All the ingredients need to be as fresh as possible. Try to enjoy it the same day. I’ve had luck with airtight containers, but two days in the fridge max.
  • Don’t freeze it, it’ll lose its texture.
  • You could prepare the bulgur wheat a day or so ahead of time and have it chilled in the refrigerator.
  • This goes great as a side dish with grilled beef, lamb or I like to have it with chicken shawarma.
  • You can leave out the feta cheese and make the dish vegan if you prefer.
  • Try quinoa or other grains instead of the bulgur
  • Substitute pomegranate seed for the tomato for tanginess.

If you like the exotic flavors of Middle Eastern food here are some of my favorites you can bookmark for later or pin them on Pinterest.
Middle Eastern lentil soup is a simple soup that has lots of rich flavors and little lemon juice.
Zatar or za’atar is a spice blend you can easily make at home for dipping oils, sprinkle on hummus or toasted pita bread.
Lamb stew infused with rose water, dried apricots, cherries and almonds has a really nice combination of sweet and savory flavors in a rich broth.
Your meal Middle Eastern dinner would not be complete without a dessert of these pistachio rose water shortbread cookies. These are so easy to make and have such a nice floral note.
Chicken shawarma is a dish you can make on the grill or pan sear with small pieces of chicken, a tasty spice bend and then wrap in a pita with a tomato, onions and top with a yogurt sauce.

I love recipes with fresh ingredients that are also simple to make. The is a very refreshing and healthy salad you will often find at Middle Eastern restaurants. Here is a really simple recipe for an authentic tabouleh made with cracked bulgur wheat, parsley, tomato, feta, mint, lemon juice and onion. There is some variation on the spelling of tabbouleh or tabouli, no matter how you spell it you will love this salad with it's fresh flavors! | ethnicspoon.com
5 from 2 votes
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Tabouleh Recipe

A really simple recipe for an authentic tabouleh made with cracked bulgur wheat, parsley, tomato, feta, mint, lemon juice and onion.  There is some variation on the spelling of tabbouleh or tabouli, no matter how you spell it you will love this salad with it's fresh flavors!

Course Salad
Cuisine Middle Eastern
Keyword bulgur salad, middle eastern salad, vegetarian
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings: Change to adjust-> 6
Calories 189 kcal
Author Analida

Ingredients

  • 1 cup bulgur wheat
  • 1 1/2 cup water boiling
  • 1 tsp Kosher salt
  • 1/4 cup lemon juice fresh squeezed juice
  • 2 cup curly parsley fresh, finely chopped
  • 2 Roma tomatoes diced
  • 1/4 cup red onion diced
  • 1/4 cup olive oil
  • 1 Tbsp mint leaves fresh, chopped finely
  • 1/4 cup feta cheese crumbled

Instructions

  1. In a glass bowl place lemon juice, olive oil, parsley, tomatoes, onion, mint and feta. Mix well, cover and refrigerate for 2 hours.
  2. In another glass bowl, place the bulgur wheat. Add the boiling water. Cover and let it stand at room temperature for 45 minutes. Refrigerate for one hour.
  3. When bulgur is cold, remove from fridge and add the vegetable mixture and mix well.
  4. Serve cold

Recipe Video

Nutrition Facts
Tabouleh Recipe
Amount Per Serving
Calories 189 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Saturated Fat 2g 10%
Cholesterol 5mg 2%
Sodium 477mg 20%
Potassium 265mg 8%
Total Carbohydrates 20g 7%
Dietary Fiber 5g 20%
Sugars 1g
Protein 4g 8%
Vitamin A 37.9%
Vitamin C 40.4%
Calcium 7.1%
Iron 10.9%
* Percent Daily Values are based on a 2000 calorie diet.

 

 

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Filed Under: Food History, Middle Eastern, Side Dishes, Vegan Tagged With: bulgur wheat, feta cheese, parsley, red onion, tomato

Previous Post: « Mango Black Bean Salsa Recipe
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Reader Interactions

Comments

  1. Carlee @cookingwithcarlee

    May 8, 2015 at 1:52 pm

    I love all of your recipes! I haven’t had bulgar wheat, but this looks amazing!

    Reply
    • Analida

      May 8, 2015 at 3:50 pm

      Thanks Carlee!!!
      it’s a great recipe, especially for summer. It is so refreshing.

      Reply
  2. Jenn

    May 13, 2015 at 8:28 am

    Great idea- thanks for linking up! #bloggersbrag

    Reply
    • Analida

      May 13, 2015 at 10:06 am

      Thanks Jenn, glad I could join. 🙂

      Reply
  3. Laura @MotherWouldKnow

    August 18, 2015 at 10:40 am

    Love the addition of feta to tabouleh in this recipe. It’s one of my go-to summer salads – good tomatoes are key.

    Reply
    • Analida

      August 18, 2015 at 6:22 pm

      Thanks Laura. I love feta in anything. Yes, good tomatoes are key!!!

      Reply
  4. Genevieve Meler

    August 5, 2016 at 12:33 pm

    If you like Eastern food you need to check out this internet site which has easy recipes where you could make your personal Asian food. These Asian food dishes remain in a video clip style to ensure that they are easy to learn and also prepare your own delicious Eastern dishes. There many cooking videos on this internet site so you can locate a recipes for basically any kind of Oriental food you desire.

    Reply
    • Analida

      August 5, 2016 at 2:35 pm

      Thanks Genevieve. I will check it out.

      Reply
  5. Kristen Chidsey

    October 10, 2017 at 3:39 pm

    I just had this dish out last night and wanted a recipe for it–so now I have it! Thank you~

    Reply
    • Analida

      October 11, 2017 at 4:06 pm

      You are welcome Kristen! 🙂

      Reply
  6. Megan @ Megunprocessed

    October 12, 2017 at 12:05 am

    Love simple ingredients like this!

    Reply
    • Analida

      October 14, 2017 at 2:17 pm

      Yes, simple is good!!!

      Reply
  7. Carolyn Ingram

    October 13, 2017 at 6:17 pm

    I have to try making this! It sounds incredible!

    Reply
    • Analida

      October 14, 2017 at 2:18 pm

      You should try it Carolyn. It is so easy and full of flavor.

      Reply
  8. Vicky Lasserre

    January 15, 2019 at 11:44 pm

    Hi. I cant wait to make this!! How much does it make and how many servings is it and how large is a serving?? Thanks!

    Reply
    • Analida

      January 18, 2019 at 7:56 pm

      The bulgur wheat really expands when you hydrate it. You should get about a 3/4 cup serving for 6. Enjoy!

      Reply

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