This super-healthy tabbouleh salad is easy to make and packed with flavour – a powerhouse of plant-based goodness! I have stuck pretty close to the authentic Lebanese recipe with a couple of minor twists. 

What is tabbouleh?

Tabbouleh, also known as tabbouli, tabouli, or taboulah, is a Lebanese recipe that has got to be part of your salad repertoire. It is simple and very easy to make, healthy, vegan and absolutely irresistible.

The authentic Lebanese tabbouleh recipe is made up of mostly parsley – lots and lots of chopped parsley. Really, I cannot emphasise this enough! The other main ingredients are tomatoes, cucumber, spring onions, onion, bulgur wheat, lemon juice and olive oil.

Some versions of tabbouleh contain only a scant amount of bulgur wheat – as little as a couple of tablespoons – and are mostly made up of chopped parsley. I have upped the bulgur wheat here to make this more substantial.

Some versions use couscous instead of bulgur wheat, and there are also quinoa, farro and fregola (giant couscous) versions. All of them work quite well so pick your favourite.

Tabbouleh is usually served cold and can be accompany a myriad of dishes from grilled chicken and meat and fish. The salad itself is vegan and it can also be part of a Middle Eastern meze feast.

How to cook bulgur wheat

Bulgur wheat is my preferred grain for tabbouleh. Package instructions usually ask for it to be boiled for 15-20 minutes but it is even better to simply steam it.

Place the bulgur wheat into a bowl (no need to rinse) and cover with twice the volume of boiling water plus the juice of half a lemon. Cover the bowl the let the bulgur wheat steam, absorbing the water. Leave for 15-20 minutes, drain excess water if there is any and fluff up with a fork. Let it cool before mixing into the tabbouleh.

You can cook couscous in the same way though it will need only 5-10 minutes to absorb the water.

My tabbouleh twists

My flatmate Jo used to make tabbouleh all the time when we were in college. It was cheap, cheerful, easy and filling – perfect student food! 

Her version was anything but authentic – she used lots of couscous with a little parsley, any veggies lurking in the fridge plus cubes of Cheddar cheese. Mock if you must, we thought it was the height of sophistication back in the day!

My current version sticks fairly close to the traditional Lebanese recipe with a couple of minor additions that, although not traditional, stick very close to the essence of the recipe. I like to add chopped bell pepper, pomegranate seeds and pomegranate molasses into my salad plus a teaspoon of Baharat.

You can add more veggies if you like, spring onions are pretty authentic but you could also add zucchini, chopped spinach, chopped lettuce etc. This salad is a powerhouse in terms of goodness!

If you haven’t come across Baharat before, it is a mix of seven Lebanese spices* and you can find it pretty easily these days online or in major supermarkets and ethnic stores. If you can’t find Baharat you can simply leave it out or add a generous pinch of ground allspice instead.

How to make tabbouleh

Step 1. Prepare your bulgur wheat by placing in a bowl and topping with twice the volume of boiling water plus the juice of half a lemon. Stir and cover the bowl. Set aside for 15 minutes while you prepare your vegetables. Once the bulgur wheat has absorbed most of the water, drain and fluff up with a fork. Leave to cool.

Step 2. Rinse the parsley and pat dry. Chop the parsley, discarding the stalks. Finely chop the mint if using.

Step 3. Seed the tomatoes, cucumber and bell pepper. Chop all your vegetables into small, even cubes.

Step 4. Add all the vegetables, pomegranate seeds, bulgur wheat and herbs into a large bowl. Add the olive oil, lemon juice, pomegranate molasses, baharat and salt and give everything a good mix. Chill the salad until ready to serve.

MAKING THIS RECIPE OR OTHERS?

Post a photo on my Facebook page, share it on Instagram, or save it to Pinterest with the tag #supergoldenbakes. I can’t wait to see your take on it!

Other plant-based recipes to try

• Grilled corn avocado salad { vegetarian | gluten free } 
• Spiralized Vegetable Noodles with Smoked Tofu and Spicy Peanut Sauce
• Honey-roasted sweet potato and squash with halloumi and basil oil
• Vegan spiced carrot, parsnip and chickpea soup

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Lebanese Tabbouleh salad { vegan }

Prep Time

20 mins

 

This super-healthy tabbouleh salad is easy to make and packed with flavour. I have stuck pretty close to the authentic Lebanese recipe with a couple of minor twists.

Course: Main Course, Side Dish

Cuisine: Lebanese

Keyword: tabbouleh salad

Servings: 6

Calories: 213 kcal

Author: Lucy Parissi

Ingredients

• 1 cup | 200g fine bulgur wheat
• 2 cups | 500ml boiling water
• 1 lemon halved
• 1 large bunch flat leaf parsley
• 3 tbsp mint finely chopped
• 1 red onion finely diced
• 3 large tomatoes
• 1/2 large cucumber
• 1 red bell pepper
• 1/2 cup pomegranate seeds
• 1/4 cup virgin olive oil
• 1 tbsp pomegranate molasses
• 1 tsp salt
• 1 tsp baharat spice mix

Instructions

1. Prepare your bulgur wheat by placing in a bowl and topping with the boiling water plus the juice of half a lemon. Cover the bowl and set aside for 15 minutes while you prepare your vegetables. 

2. Once the bulgur wheat has absorbed most of the water, drain of excess water and fluff up with a fork.

3. Seed the tomatoes, cucumber and bell pepper. Chop all your vegetables into small, even cubes.

4. Rinse the parsley and pat dry. Finely chop the parsley, discarding the stalks. 

5. Add all the vegetables, pomegranate seeds, bulgur wheat and herbs into a large bowl. 

6. Add the olive oil, juice of remaining half lemon, pomegranate molasses, baharat and salt and give everything a good mix. Taste and adjust the seasoning if needed.

7. Chill the salad until ready to serve.
   

Recipe Notes

• Try replacing the bulgur what with couscous, quinoa or farro.
• You can vary the ingredients according to your preference – I haven't used any garlic but you can add 1 minced clove if you like. 
• Add crumbled feta cheese or grilled chicken for a more substantial salad.
• Increase the lemon jjuice if you like it really tart!

Nutrition Facts

Lebanese Tabbouleh salad { vegan }

Amount Per Serving

Calories 213 Calories from Fat 81

% Daily Value*

Total Fat 9g 14%

Saturated Fat 1g 5%

Sodium 398mg 17%

Potassium 401mg 11%

Total Carbohydrates 30g 10%

Dietary Fiber 7g 28%

Sugars 7g

Protein 4g 8%

Vitamin A 24%

Vitamin C 57.4%

Calcium 2.9%

Iron 6.4%

* Percent Daily Values are based on a 2000 calorie diet.