How to make the Perfect Taboule Salad - This Taboule Salad recipe is a fresh, fragrant, tasty, healthy and vegan recipe served as a starter or side. It is made with parsley, bulgur wheat, mint, tomatoes, cucumber and spring onions. The dressing is made up of Olive Oil, Lemon Juice, Salt and Black Pepper.
How to make the Perfect Taboule Salad
This is such a simple recipe. First we soak the Bulgur in Veg Stock. Then we make the Dressing by whisking together Olive Oil, Lemon, Salt and Pepper. Then we chop the Veggies up super fine. Then we assemble it all together in a big bowl!
Often spelt Tabbouleh Salad, Tabouleh, Tabbouli, Taboulah or Tabouli, this famous recipe is easy to make and is a popular recipe across the Middle East.
Taboule is often served alongside other popular recipes as part of a Mezze. Recipes such as Falafel, Muhammara, Kibbeh, Dolma, Baba Ganoush, Hummus, Olives, Feta, Mejadara or Kisir.
What is Taboule Salad?
Tabbouleh is a traditional refreshing and colourful Levantine salad originating from Lebanon and Syria.
It is often referred to as Lebanese Parsley Salad.
This is a herby salad with bulgur salad dotted throughout.
This Mediterranean favourite is popular with good reason.
Taboule is pronounced tah - boo - li (تبولة) in Arabic.
Why you'll love this Taboule Salad
Healthy, Nutrient Dense Salad
This fresh, vibrant salad is one of the healthiest salads you will ever eat!
The recipe is packed to the brim with colourful veggies and is full of healthy ingredients that are rich in nutrients, vitamins and anti oxidants.
If you are on a calorie specific diet, this will only add to that and won't take much off of your daily values.
It is delicious served alongside grilled meats or kebabs.
Suitable for a number of Diets
It is vegan, Soy Free, Nut Free.
Easy to Make
This recipe is made with simple ingredients and is easy to make.
All you will be doing is chopping and assembling!
What do you need to make a Taboule Salad
Here are some notes on the ingredients . Full measurements for this Arabic salad can be found in the recipe card below:
Fresh Parsley
The main ingredient is parsley. We use two bunches of parsley in this recipe.
I have tried it with flat leaf or curly parsley and would highly recommend curly over flat.
You can also use a combination of both. Make sure to wash the parsley under cold water and then dry it so it remains crisp.
Cucumber
Peeled, deseeded and finely diced.
You can use Lebanese Cucumbers or skip them. Many recipes don't call for cucumber but I like the crunch and freshness they add.
Tomatoes
Fresh Tomatoes that are ripe.
Remove the seeds and dice the tomatoes to a similar size tot he cucumber.
If it isn't tomato season, try using cherry tomatoes or baby plum tomatoes.
Green onions/Spring Onions
Slice both parts of the Spring Onion. This adds a subtle onion flavour to the salad.
Mint Leaves
Fresh mint adds a fresh flavour to the salad.
Fine Cracked Wheat - Fine Bulgur Wheat
It is best to use fine or super fine bulgur wheat.
It takes on flavour better and is easier to incorporate into the salad.
It can be soaked in either Vegetable Stock or the Salad dressing. I used Veg Stock.
Once the liquid has been soaked, the grain become fluffy and tender.
Olive Oil Dressing
Fresh lemon juice
Makes this salad fresh, zingy and delciious. I would not recommend bottled juice.
You can also add a pinch of Sumac as pictured above.
Olive Oil
A good quality Extra Virgin Olive Oil adds flavour and body to the salad.
Salt
A little goes a long way in this salad. I always use Himalayan Salt but you can also use Sea Salt.
Black Pepper
A grind of course black pepper adds some peppery heat.
Pomegranate seeds
This is an optional ingredient that adds crunch and a burst of colour.
Garlic
Another optional ingredient. I add a small Garlic Clove that is finely sliced.
How to make Taboule
Gather the ingredients for the Salad.
Soak the Bulgur Wheat in Vegetable Stock so that it starts to plump up and take on the mild flavour of the stock. It will take around 30 minutes for the bulgur to soak up the liquid.
Make the dressing by whisking together olive oil, lemon juice, salt and pepper in a small bowl.
Meanwhile start to chop the Veg - Parsley and Mint, chop both as fine as you can, remove the seeds from the tomatoes and cucumbers and dice them. Chop the spring onions.
TIP - As tempting as it is, I would not recommend using a food processor to chop the parsley. It seems to wilt the leaves. Just use a good sharp knife! Add all the Vegetables to a large bowl.
Add Garlic and Pomegranate if using.
Add the bulgur to the chopped tomatoes and other vegetables. Then mix everything together.
Pour in the dressing and give it another good mix.
Tips to make the best Taboule Salad
Use a sharp knife
Chopping the parsley and Mint with a sharp knife makes all the difference as it avoids bruising the leaves.
I would not recommend using a food processor for the same reason.
Super Fine Bulgur
Use the finest bulgur you can find. It takes on flavour more readily and incorporated into the salad easier.
Tomatoes
Use ripe firm Large tomatoes.
Deseed them first so they don't release too much juice. You can substitute with chewy or baby plum tomatoes.
Cover and refrigerate the salad for 30 minutes before serving
This allows the flavours to mingle meaning you get a better tasting salad.
Make Ahead
Cook the bulgur up to 3 days in advanced store in the fridge. More instructions below.
Taste and adjust as you go
There is a ton of Parsley in this salad and it needs a lot of Lemon and Salt to balance things out.
I have had some great Taboule salads and some not so good and really bland ones.
The key to making it the best is to taste and adjust as you go.
Salt the tomato and cucumber in a colander set over a bowl
This will drain any excess juice. I rarely do this because I deseed the veg anyway.
If you do this, chop the cucumber and tomato first, add the salt and set aside.
Popular Variations
- You can add other crunchy vegetables - Cucumber is not traditionally added in this salad. You can add it as well as other crunchy vegetables such as red pepper or green bell peppers.
- Make it gluten free - Use Quinoa in place of Bulgur.
- Make french taboulé - Instead of bulgur, use Cous COus and soak it in Vegetable or Chicken Stock. Soak 2 tablespoon of raisins and add them to the salad and finally, reduce the Mint.
- Add Chickpeas - To make this recipe more filling, stir in chickpeas. It ups the protein count and makes this salad more substantial.
- Add Feta Cheese - For a salty tang that works really well with fresh salads, like in this greek salad recipe.
- Add Middle Eastern Spice Mixes - Such as Dukkah, Baharat (Lebanese 7 Spice mix), Sumac or Zaatar.
- Add another flavour to the dressing - You can add a drizzle of Pomegranate Molasses to the dressing.
How do you serve it
This recipe reminds me of Shirazi salad. It is delicious served with Pita Bread and makes the perfect side dish. Here are some other suggestions:
This salad is best served at room temperature.
- You can serve it on a bed of lettuce leaves and use the leaves to scoop it up.
- It is more often served alongside grilled meat or protein rich dishes such as Shish Tawook, Indian Kebabs, Chicken Doner.
- It is served as a starter/appetizer or side.
- Serve it with a sprinkling of sumac or dukkah.
- You can also serve it as part of a Mezze alongside Hummus, Beet Salad (recipe coming!), Muhammara, Baba Ganoush, Falafel, Dolma, Fattoush, Mujaddara (recipe coming!)
FAQS
How to store Taboule?
Place it in an airtight container and pop into the fridge.
Or cover the bowl with Cling Film/Plastic Wrap and place in the fridge.
It is best to eat it on the day or the day after it is made but it does keep well for 3 days.
I don't recommend storing it any longer as it will turn soggy.
Can Taboule be made ahead of time?
If you do wish to make ahead, you can chop the Vegetables, make the Dressing and make the Bulgur up to 3 days in advance. Make sure you store everything separately!
Is Taboule a healthy snack?
Yes it is. I often keep some ready in the fridge to dip into. It is nutrient dense and packed full of healthy veg. It is great as part of a controlled calorie diet. It is a good source of Fibre, good for digestion and Bulgur is also a known super food. Full nutrition info can be found below.
Can you eat Taboule on it's own?
Yes you can. It is a super healthy salad and if you don't mind not having it as a side, you can east it for lunch.
What does Taboule taste like?
The flavour of Taboule varies.
That is why a crucial part of this recipe is to taste and adjust as you go. Some people prefer more lemon,
Some make it with added sugar, some like to add more Parsley. I have had many different recipes over the years and this one is my favourite.
Can I use flat-leaf parsley instead of curly parsley in Taboule?
Yes you can but Curly Leaf parsley is more authentic, tastes better and has more volume.
Is Taboule grain free?
No authentic tabbouleh has Bulgur in it which contains Wheat. You can replace this with Quinoa for a grain free salad.
Is Taboule Vegan?
Yes it is!
Where does Taboule come from?
It originated in Lebanon but is enjoyed all over the Middle East.
Is Taboule eaten hot or cold?
Like most salads, Taboule is always eaten cold.
For other healthy & delicious Middle Eastern recipes, why not try:
Turkish Pide with Minced Meat - Turkish Pizza
Easy Homemade Chicken Doner Kebab
The Easiest and BEST Joojeh Kebab
Turkish Simit - Turkish Sesame Bagel
More Healthy Salads:
Easy Rotisserie Chicken Salad Recipe
Paneer Quinoa Salad with Pomegranate and Toasted Seeds
Khloe Kardashians Chinese Chicken Salad - Health Nut CopyCat
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How to make the Perfect Taboule Salad
Ingredients
Bulgur Wheat
- 50 g Bulgur Wheat Extra Fine or Fine
- 100 ml Vegetable Stock Or Water
Dressing
- 3 tablespoon Lemon Juice Around 1 Lemon
- 60 g Olive Oil
- ¼ teaspoon Salt
- ¼ teaspoon Ground Black Pepper
Vegetables
- 2 bunches Curly Parsley Washed, picked and very finely sliced (I got mine from Lidl)
- ½ small Cucumber Seeded and Chopped into small cubes
- 1 Tomato Deseeded and chopped into small cubes
- 10 Mint Leaves Washed and very finely sliced.
- 2 Spring Onions Finely sliced
Optional Add Ins
- 1 clove Garlic Finely sliced
- 2 tablespoon Pomegranate Seeds
Instructions
- Soak the Bulgur Wheat in Vegetable Stock so that it starts to plump up and take on the mild flavour of the stock. It will take around 35 - 40 minutes for the bulgur to soak up the liquid.
- Make the dressing by whisking together olive oil, lemon juice, salt and pepper in a small bowl.
- Meanwhile start to chop the Veg - Chop the Parsley and Mint as fine as you can, remove the seeds from the tomatoes and cucumbers and dice them. Chop the spring onions. Add all the Vegetables to a large bowl.
- Add Garlic and Pomegranate if using.
- Add the plumped bulgur to the chopped tomatoes and other vegetables. Then mix everything together.
- Pour in the dressing and give it another good mix.
Notes
Tips to make the best Taboule Salad
Use a sharp knife Chopping the parsley and Mint with a sharp knife makes all the difference as it avoids bruising the leaves. I would not recommend using a food processor for the same reason. Super Fine Bulgur Use the finest bulgur you can find. It takes on flavour more readily and incorporated into the salad easier. Tomatoes Use ripe firm Large tomatoes. Deseed them first so they don’t release too much juice. You can substitute with chewy or baby plum tomatoes. Cover and refrigerate the salad for 30 minutes before serving This allows the flavours to mingle meaning you get a better tasting salad. Make Ahead Cook the bulgur up to 3 days in advanced store in the fridge. More instructions below. Taste and adjust as you go There is a ton of Parsley in this salad and it needs a lot of Lemon and Salt to balance things out. I have had some great Taboule salads and some not so good and really bland ones. The key to making it the best is to taste and adjust as you go. Salt the tomato and cucumber in a colander set over a bowl This will drain any excess juice. I rarely do this because I deseed the veg anyway. If you do this, chop the cucumber and tomato first, add the salt and set aside.Popular Variations
- You can add other crunchy vegetables - Cucumber is not traditionally added in this salad. You can add it as well as other crunchy vegetables such as red pepper or green bell peppers.
- Make it gluten free - Use Quinoa in place of Bulgur.
- Make french taboulé - Instead of bulgur, use Cous COus and soak it in Vegetable or Chicken Stock. Soak 2 tablespoon of raisins and add them to the salad and finally, reduce the Mint.
- Add Chickpeas - To make this recipe more filling, stir in chickpeas. It ups the protein count and makes this salad more substantial.
- Add Feta Cheese - For a salty tang that works really well with fresh salads, like in this greek salad recipe.
- Add Middle Eastern Spice Mixes - Such as Dukkah, Baharat (Lebanese 7 Spice mix), Sumac or Zaatar.
- You can add a drizzle of Pomegranate Molasses to the dressing.
How do you serve it
This recipe reminds me of Shirazi salad. It is delicious served with Pita Bread and makes the perfect side dish. Here are some other suggestions: This salad is best served at room temperature.- You can serve it on a bed of lettuce leaves and use the leaves to scoop it up.
- It is more often served alongside grilled meat or protein rich dishes such as Shish Tawook, Indian Kebabs, Chicken Doner.
- It is served as a starter/appetizer or side.
- Serve it with a sprinkling of sumac or dukkah.
- You can also serve it as part of a Mezze alongside Hummus, Beet Salad (recipe coming!), Muhammara, Baba Ganoush, Falafel, Dolma, Fattoush, Mujaddara (recipe coming!)
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