Summer is officially here, which means BBQs, picnics, and outdoor gatherings galore. This also means that it's the perfect time to bust out some of your favorite salads for sharing. And this Authentic Tabbouleh Salad Recipe, a Traditional Lebanese salad with parsley, is definitely one of my faves! It's light, refreshing, and perfect for satisfying any palate. So read on for the how-to on making this deliciousness yourself!

This Tabbouleh Salad is a Lebanese salad with parsley that is fresh, tangy, light, and full of flavor.
The ingredients are easy to get and are put together in minutes. A true Summer Recipe Winner!
This Tabouli salad is a Middle Eastern year-round salad and a staple of Lebanese food. We often have falafel nights, which always includes this fresh dish. But during summertime, we make it countless times, as it is the kind of light salad that we munch for brunch or as a takeaway for a beach day.
We love having this tabouli recipe with Crispy Falafels, Homemade Hummus (or Pumpkin Hummus), Roasted Red Bell Pepper Dip (Muhammara), and Silky Eggplant Babaganoush available on this site for an entire Middle-inspired dinner or brunch.
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🧾 Tabbouleh ingredients

Below are the Tabbouleh ingredients to make it perfect
- Curly Parsley: The star of the dish, curly parsley brings a fresh, slightly peppery taste and is packed with vitamins, though flat-leaf can also be used for a slightly different texture and a more intense flavor.
- Extra Fine Bulgur Wheat: This traditional grain adds a subtle, nutty flavor and a delightful chewiness to the salad; coarse bulgur or couscous can stand in, but the texture will vary.
- Freshly Squeezed Lemon Juice: Its zesty tang enlivens the other ingredients, contributing to the salad's overall freshness and aiding in the absorption of iron from the parsley.
- Extra Virgin Olive Oil: Quality matters here as the rich, fruity flavor of a good olive oil binds all the ingredients together and adds a smooth mouthfeel.
- Firm Plum Tomatoes: They provide a juicy, acidic contrast to the grains and herbs, and their firmness helps maintain the salad's texture.
- Green Onions: The green parts add a mild, crunchy bite that complements the bright herbs and lemon juice.
- Fresh Mint: It offers a cool, refreshing undertone that is essential to the salad's signature flavor profile.
- Cucumber: While not traditional, it can be included for an extra crunch and hydration, but its addition is a modern twist on the classic recipe.
See the recipe card for quantities.
🔪 Instructions

Step 1: Soak the fine bulgur wheat by mixing the extra-virgin olive oil, lemon juice, and burghul wheat, and let it soak while continuing with the rest. This way, you will save time and let the grain absorb all the flavors.

Step 2: Core the plum tomatoes, then deseed and finely chop them in small dice. You can save the removed parts of tomatoes for a marinara sauce and cucumbers for juices.

Step 3: Chop the green tops from the green onions and leave them soaking in water to make their flavor less intense.

Step 4: Cucumber is not part of the traditional recipe, but sometimes I like to add it. It gives an extra fresh note and volume. Make sure you only keep the tough parts and remove the seeds from both tomatoes and cucumbers.

Step 5: remove the cucumber's seeds with a teaspoon.

Step 6: Cut seedless cucumber flesh into small dice.

Step 7: After you chop tabouli ingredients, you need to salt them and place them in a colander to remove the excess moisture.

Step 8: Remove parsley and mint stems and chop the parsley and mint together. To save time, you may choose to blend the bunches of parsley and mint in a food processor.
Hint: If you use a food processor to accelerate the process, keep in mind that it may make the green mix a little watery, and you will need to pass it through a colander or a salad spinner to get rid of the excess juice. Otherwise, your salad recipe can turn out soggy and miss the right tabouli texture.

Step 9: In a large bowl, combine chopped tomatoes, cucumber, and green onions with the bulgur wheat mixture.

Step 10: Mix thoroughly and season with salt and pepper or ground allspice.

🍶 Substitutions
To make the Lebanese tabbouleh salad healthy (even more), or if you follow a Whole Food Plant-Based, Oil-Free, or Salt-free diet, feel free to omit the olive oil and salt.
This Lebanese salad with parsley and mint is packed with flavor and tastes just as good.
- Fresh parsley: Traditional Lebanese tabouleh is made with curly parsley, but Italian parsley works well too. I have also tried using arugula in place of half of the parsley since arugula has a peppery, fresh flavor that can emulate parsley to a certain extent.
- Cucumber: To make it entirely traditional Lebanese, omit the cucumber. If you love cucumbers, try our spicy Korean cucumber salad, a great side dish for any meal.
- Bulgur wheat (cracked wheat): If you only find coarse burghul, you can use it, but you will need to add ¼ cup of boiling water to the olive oil and lemon juice mix so it softens enough. Allow an extra 10 minutes to soak. Test for hardness before mixing with the greens and veggies.
- Couscous: You can use couscous if you can't find bulgur wheat, although it isn't traditional. Just add two parts of boiling water for every part of the couscous and soak it for 15 minutes, along with the olive oil and lemon juice. Cooked quinoa is another common replacement for bulgar wheat to make tabbouleh recipes gluten-free.
- Fresh mint leaves: Some people omit fresh mint, which is completely fine, but I think it is a true differentiator. In my opinion, that would take away a lot of this tabouli salad's freshness.
- Olive oil: Try to get your hands around some good quality extra-virgin olive oil. It will make all the difference. I wouldn't use any other kind of oil on an authentic tabouli recipe.
- Lemons: It is hard to find lemons in some countries, and limes are more common; go for it! The taste will change with lime juice, but the acidity we are looking for will be there. Just make sure to use half of the amount of lemon juice, as limes are more acidic.
- Tomatoes: The parsley/tomato ratio should be noticeable; don't overdo the tomatoes and/or cucumber since the flavor profile may vary substantially. The parsley is the king here!
📖 Variations
You could add more burghul if you like, but the traditional Tabbouleh Salad only has a tiny amount. Sometimes, when I feel like having a little bit more carbs in my salad, I go crazy and double or triple the amount of burghul or couscous, which will also increase the volume.
This comes in handy if you are catering to many people.
Spicy
Add chili pepper flakes.
Flavor Strength
If you like more robust onion flavors, you could also use the white parts of the green onion and/or add a minced garlic clove.
You could also use finely chopped sweet onion or red onion.
On the contrary, as suggested above, you could place the chopped green tops and soak them in water before adding them to the mix. This will make the flavor less intense.
Texture
At times, I like using coarse burghul wheat on my tabouli salad, so when I have an extra 10 minutes, I use that one, which is also easier to find. The texture of coarse burghul sort of "bite you back." And I love textures!
More Texture
Add almonds, walnuts, or sunflower seeds on top right before serving. This will add some rich, healthy, fatty oils to your dish.
Kids friendly
Add extra burghul wheat (or couscous); the parsley flavor is less prominent. You can add riced cauliflower or cooked tiny pasta.
You could also add romaine lettuce leaves to reduce the intensity of flavors.
🍽 Equipment
Simple equipment here; you need a cutting board, a colander, and a good knife. Add a peeler if using the cucumber.
If you want to save some time or dislike chopping too much, you can use a food processor to chop the parsley together with the mint leaves.
🥡 Storage
This tabouli salad stands well in the refrigerator and is stored in an airtight container for 2-3 days.
Actually, we love next-day Tabbouleh, as the flavors are more consolidated.
The ingredients of this Lebanese salad with parsley don't stand up well to freezing, as parsley tends to get mushy.
❓ FAQ
Absolutely, you can freeze tabbouleh! While it's traditionally enjoyed fresh, freezing can be a practical way to extend its shelf life. However, keep in mind that the texture of the herbs and vegetables may change once thawed, becoming a bit softer than in their fresh state.
If you decide to freeze your tabbouleh, here’s a quick guide to help you retain as much of its original flavor and texture as possible:
Prep & Portion: Divide the tabbouleh into portion-sized airtight containers or zip-lock bags. This way, you only thaw what you need, maintaining the rest in its frozen state for later use.
Label: Tag your containers or bags with the date, so you can keep track of how long they've been in the freezer.
Thawing: When you're ready to enjoy your tabbouleh, move it to the refrigerator to thaw slowly, ideally overnight. Avoid thawing at room temperature, as this can cause the ingredients to deteriorate faster.
Revitalize: After thawing, the tabbouleh might need a little refresh. Give it a good stir, maybe add a splash of lemon juice or a drizzle of olive oil to brighten it up before serving.
Remember, the sooner you consume your frozen tabbouleh after thawing, the better it will taste. It’s best enjoyed within a day or two for optimal flavor.
💡 Top tips
Only use fresh ingredients.
Make sure to remove any excess juice from the tomatoes, cucumber, and chopped greens. The salad should not be soggy.
You could make this fine bulgur salad the day before or a couple of hours before serving, completely settling the flavors.
Don't throw the parsley stems; they are great for juices, salads, and pestos.
🥗 More healthy salads
Couscous Warm Salad with sprouted lentils.
Carrot Greens Pesto pasta salad
🇱🇧 More Middle-Eastern Recipes
Try out our Crispy falafels, Traditional Hummus Recipe, Eggplant Babaganoush, Muhammara Dip, spiced onions, or other yummy versions of hummus such as our roasted pumpkin, roasted pepper, or beetroot version.
Don't forget to check out our simple Lebanese seven spices to make stuffed zucchini or any stew taste like an authentic Lebanese dish!
⭐ If you try this recipe, let us know! 💬 Leave a comment, rate it, and don't forget to tag us @ourplantbasedworld on Instagram. Cheers!
📋 Recipe

Authentic Lebanese Tabbouleh Salad Recipe
Equipment
Ingredients
- ⅓ cup olive oil extra virgin, omit if adhering to a WFPB diet
- ⅓ cup bulghur wheat fine, sometimes called #1, or use couscous
- 2 lemon juiced
- 2 bunch parsley about 2 cups chopped
- 2 tomatoes plum, ripe, firm and deseeded
- 1 green onion green part
- 1 cup mint fresh, about 15 leaves
- ¾ teaspoon salt and pepper to taste
Optional:
- ½ cucumber deseeded and coarsely chopped
Directions
- Prepare bulgur wheat. Mix the olive oil and lemon in a bowl and add the burghul wheat. Let it soak for 15 minutes.
- Chop green onions. Finely slice the tops of the green onions and save the whites for another recipe. Optionally soak in 1 cup of water while you continue to make the flavor less pungent.
- Prepare tomatoes. Slice the tomatoes in quarters and deseed. Remove the watery content. Finely dice the firm part.
- Chop cucumber. If using cucumber, roughly peel it, leaving some of the green peals on. Slice it lengthwise and with the tip of a spoon, remove all the seeds. Coarsely chop the two halves into small dice.
- Mix ingredients. Mix the tomato [and cucumber] and add a pinch of salt. The salt will help to remove the excess water.
- Prepare freh herbs. Remove the parsley and mint stems and finely chop the leaves together. Or chop them in a food processor.
- Remove excess juices. Using a colander, strain the chopped diced tomatoes [and cucumber] from the excess water and the green onions slices.
- Mix everything and season in a medium bowl and season with salt and pepper to taste. You may want to add a little more lemon.
Video
Notes
- Parsley: traditional Lebanese tabouleh is made with curly parsley, but Italian parsley works well too.
- Cucumber: to make it entirely traditional Lebanese, omit the cucumber.
- Burghul: if you only find coarse burghul, you can use it, but you will need to add ¼ cup of boiling water to the olive oil and lemon juice mix so it softens enough. Allow extra 10 mins to soak. Test for hardness before mixing with the green and veggies.
- Couscous: You can use couscous if you can't find burghul wheat, although it wouldn't be traditional. Just add two parts of boiling water for every part of the couscous and soak it for 15 minutes, along with the olive oil and lemon juice.
- Mint: some people omit the mint, which is completely fine, but I think it is a true differentiator. In my opinion, that would take away a lot of this salad's freshness.
- Lemons: in some countries is hard to find lemons, and limes are more common. Go for it! The taste will change, but the acidity we are looking for will be there.
- Tomatoes: the parsley/tomato ratio should be noticeable, don't overdo the tomatoes and/or cucumber since the flavor profile may vary substantially. The parsley is the king here!
Nutrition Facts
🗓️ Calories in tabbouleh
Nutritional Disclaimer
The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist's advice. See our full Nutritional Disclosure here.
Affiliate Disclaimer
Please note that some of the links here are affiliate links, and I will earn a commission if you purchase through those links. I recommend all of the products listed because they are companies I have found helpful and trustworthy.
Nutritional Disclaimer
The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist's advice. See our full Nutritional Disclosure here.
Affiliate Disclaimer
Please note that some of the links here are affiliate links, and I will earn a commission if you purchase through those links. I recommend all of the products listed because they are companies I have found helpful and trustworthy.
Katie says
Amazing tabbouleh recipe! Easy to make and SO flavorful! 10/10.
Maiko says
I lose appetite over summer so was looking for something light with lots of vegetables for lunch. I've never tried a Lebanese dish before but this recipe was perfect and so delicious! Thank you for a fantastic recipe!
Gus says
Thanks for your Review Maiko; I am glad you found our Tabbouleh recipe appetizing! Please, keep coming back for more delicious salads!
nancy says
thanks for such a detailed step by step instructions. it turned out perfectly and the flavours are unreal!
Natalie says
My guests loved your tabbouleh salad. I took all the glory last night with your recipe, thanks!
Gus says
That's great, Natalie! We always brag about this Tabbouleh Salad. People never stop being surprised about how easy it is to make right after we share the recipe!
Andrea says
love how flavorful this salad is! so light and jam-packed with flavor!
Gus says
I just finished having a full plate of tabbouleh with my husband and my sister, who asked for more, with the parsley and mint leftovers we had from his birthday yesterday! we couldn't get enough!
Melanie says
Love how simple and fresh this dish is - a true delight!
Kate says
So many gorgeous flavours in this authentic salad - totally delicious and easy to make too!
Gus says
Thank you for your kind words about our Tabbouleh Salad, Kate! We're glad you enjoy it as much as we do. 🙂
Tayler Ross says
This is one of my favorite salad recipes! I make it all the time and my whole family loves it!
sophia says
This recipe is really easy and delicious. Way better than take out or the grocery store. I'll definitely be making it again!
Gus says
Thank you for trying our recipe Sophia, and for letting us know that you enjoyed it! We're glad to hear that the tabbouleh salad arrived in your kitchen to stay! 🙂
Tara says
Such a beautiful and refreshing accompaniment to summertime grilling season! Definitely perfect for celebrations. All the flavors sound incredible.
Carrie Robinson says
I've never made my own tabbouleh before! 🙂 I totally want to try this recipe soon.
Andrea says
What a beautiful and fresh salad. Love all the flavors and it is perfect for these warm days.
Eliza says
The fresh flavors in this colorful salad are SO tasty! We have a ton of fresh mint coming up in the garden and I'll be making this tabbouleh nonstop. Thanks for another fantastic recipe!
Emily says
Big fan of couscous over here, and salads. This will be one I make frequently! Thank you!
Gus says
Same here. We love Middle Easter foods! Tabbouleh, Fattoush, and Hummus are all favorites in the house!
Tayler Ross says
We make this salad all the time and it's one of our favorites! So flavorful and perfect for warm weather!
Gus says
I am so glad to hear that Tayler! It is also a favorite here! We usually pair it with falafels!
Kate says
I love a good tabbouleh! So fresh tasting and full of flavor. This version is awesome!
Gus says
I am glad you enjoyed it Kate! it is a staple in our kitchen!
Shashi at Savory Spin says
I have been on the hunt for a good tabbouleh recipe and I hit the jackpot with yours! This looks so fresh and delicious - looking forward to trying it soon!
Dannii says
This is one of my favourite salads. So vibrant and full of fresh flavours.
Gus says
Same here! So easy and packed with flavors! Tabbouleh is one of the reasons I fell in love with Lebanese food!
Anjali says
This salad was so fresh and delicious and was a great way to use up extra parsley I had in the fridge!
Gus says
It always happens to me... I buy tons of parsley, and just when I think... of is going to go off, I come out with a quick Tabbouleh that everybody loves! 🙂
veenaazmanov says
This healthy salad is perfect for a light Dinner. Love the combination of healthy veggies and ingredients. Easy and quick to make too.