Tabbouleh is the perfect side dish for pairing with any Middle Eastern meal, but also excellent for meal prep lunches! With lots of herbs, fresh vegetables, and bulgur, it’s packed with flavour.
Tabbouleh (sometimes also spelled tabouli) is a traditional Mediterranean dish made with chopped parsley, tomatoes, mint, and bulgur wheat dressed in olive oil, lemon juice, and spices. The mint and parsley give tabbouleh a refreshing, herbaceous flavour, making it a fantastic accompaniment to dishes like beet falafel and vegan kofta , or as part of a meze platter with spicy roasted red pepper hummus .
Why You’ll Love This Tabbouleh Recipe
- Gets better and better . Some leftovers are a disappointment the next day, but tabbouleh tastes even better after a day or two because the flavours really meld during this time. This makes it great for meal prep!
- Packed with fresh ingredients . Tabbouleh is so fantastically fresh and flavourful—all those herbs make it taste like nothing else you’ve ever had!
- Easy to customise . While traditional tabbouleh recipes call for specific ingredients, there are plenty of ways to make it your own. I share some ideas later in this post!
Notes on Ingredients
Scroll down to the recipe card to find the ingredient quantities and recipe instructions.
- Bulgur – You’ll need red bulgur; you’ll cook this with water, lemon juice, olive oil, and coriander.
- Fresh parsley – I like to use curly parsley to make tabbouleh.
- Fresh mint
- Scallions
- Garlic – Mince the garlic well or use a garlic press.
- Roma tomatoes – Roma tomatoes have less liquid and seeds than other varieties, so they’re ideal for this recipe.
- Persian cucumbers – You can use English cucumber instead or a garden cucumber with the seeds scooped out.
- Olive oil
- Lemon juice – Fresh lemon juice will give you the best flavour.
- Salt and pepper
What Is Bulgur?
Bulgur is a cracked wheat that is a commonly used in Middle Eastern and Mediterranean cuisine. It has a chewy texture and a slightly nutty, earthy flavour, which makes this tabbouleh recipe flavourful and satisfying.
How to Make Tabbouleh
- Cook the bulgur. Bring the bulgur, water, lemon juice, olive oil, and coriander to a boil in a saucepan. Turn the heat off and cover for about 30 minutes, or until the liquid is absorbed. Fluff with a fork.
- Assemble the salad. Toss all of the ingredients in a large bowl.
- Season. Season to taste with salt, pepper, and additional oil.
Tips for Success
- Use fresh ingredients . You absolutely cannot substitute dried parsley or mint for fresh in tabbouleh! This is a recipe where fresh herbs are the star.
- Chop finely . The key to an authentic tabbouleh is finely chopped ingredients, especially the parsley and mint. This not only helps to distribute the flavours evenly but also improves the salad’s texture.
- Let it rest . If you have time, let the tabbouleh sit in the refrigerator for at least an hour before serving to allow the flavours to come together.
Variations
- Quinoa tabbouleh . Substitute bulgur with cooked quinoa for a gluten-free option. Quinoa adds a slightly different texture but still complements the fresh herbs and vegetables.
- Freekeh tabbouleh . Freekeh is a grain from North Africa with a slightly smoky flavour. It’s fantastic in tabbouleh!
- Cauliflower tabbouleh . Swap the bulgur for raw cauliflower rice to make a grain-free version of tabbouleh.
- Chickpea tabbouleh . Add crispy chickpeas for texture and protein.
Serving Suggestions
- As a side dish . Pair this recipe with crispy homemade falafel or balsamic roasted vegetables for a well-rounded meal.
- In a pita . Stuff tabbouleh into a pita pocket with homemade hummus for an easy vegan lunch.
- For a meal bowl . Use tabbouleh as a base for or addition to a Middle Eastern meal bowl with lentils , baba ghanoush , and tahini dressing.
How to Store
Transfer tabbouleh to an airtight container and store it in the refrigerator for 3 to 4 days. Give it a good stir before serving to redistribute the dressing. Because of the fresh ingredients, this recipe should not be frozen.
More Vegan Salad Recipes
- Chickpea Panzanella Salad
- Vegan Cobb Salad
- Cucumber and Tomato Salad
- The Best Kale Salad with Sesame Tahini Dressing
- Greek Cucumber Salad
Ingredients
For the bulgur
- ½ cup red bulgur , 91 grams
- 1 cup water , 237 ml
- Juice of 1 lemon
- ¼ cup olive oil , 59 ml
- ½ teaspoon ground coriander , 1.8 grams
For the salad
- 3 cups finely chopped fresh parsley (I like the curly kind) , 180 grams
- ½ cup finely chopped fresh mint , 13 grams
- 4 scallions , finely sliced
- 2 cloves garlic , minced
- 3 firm Roma tomatoes , diced small
- 2 Persian cucumbers , diced small
- 2 tablespoons olive oil, plus more if desired , 30 ml
- Juice of ½ lemon
- Salt and pepper to taste
Instructions
- Combine the bulgur, water, lemon juice, olive oil, and coriander in a saucepan. Bring the water to a boil. Turn the heat off and cover the saucepan. Let the mixture sit until the water has fully absorbed into the bulgur (about 30 minutes). Fluff with a fork.
- In a large salad bowl, toss together the bulgur, parsley, mint, scallions, garlic, tomatoes, cucumbers, olive oil, and lemon juice.
- Taste the salad and season with salt and pepper, if desired. If you’d like to add more olive oil here, you can too. It’s a matter of personal preference.
Notes
Tabbouleh
Ingredients
For the bulgur
- ½ cup red bulgur 91 grams
- 1 cup water 237 ml
- Juice of 1 lemon
- ¼ cup olive oil 59 ml
- ½ teaspoon ground coriander 1.8 grams
For the salad
- 3 cups finely chopped fresh parsley (I like the curly kind) 180 grams
- ½ cup finely chopped fresh mint 13 grams
- 4 scallions finely sliced
- 2 cloves garlic minced
- 3 firm Roma tomatoes diced small
- 2 Persian cucumbers diced small
- 2 tablespoons olive oil, plus more if desired 30 ml
- Juice of ½ lemon
- Salt and pepper to taste
Instructions
- Combine the bulgur, water, lemon juice, olive oil, and coriander in a saucepan. Bring the water to a boil. Turn the heat off and cover the saucepan. Let the mixture sit until the water has fully absorbed into the bulgur (about 30 minutes). Fluff with a fork.
- In a large salad bowl, toss together the bulgur, parsley, mint, scallions, garlic, tomatoes, cucumbers, olive oil, and lemon juice.
- Taste the salad and season with salt and pepper, if desired. If you’d like to add more olive oil here, you can too. It’s a matter of personal preference.
Notes
Nutrition
Tabbouleh https://jessicainthekitchen.com/tabbouleh/ July 19, 2024
With plenty of crisp veggies, lots of herbs, pita croutons, and a zippy lemon dressing, this fattoush salad is full of fresh flavour!
Fattoush salad is a traditional Middle Eastern salad that combines fresh vegetables like lettuce, tomatoes, and cucumbers with pieces of toasted or fried pita bread. (Think of it as a Middle Eastern version of panzanella !) While the crunchy pita is probably my favourite part, I also love the bright, lemony dressing, which brings it all together perfectly.
Why You’ll Love This Fattoush Salad Recipe
- Light and refreshing . Fattoush is excellent as a light lunch or dinner, and all those veggies and herbs make it feel vibrant and fresh.
- Easy to make your own . Customise this recipe with your favourite vegetables, add a protein, or switch up the dressing—there’s a lot of room to put your own spin on this dish!
- Versatile . Serve fattoush as a side dish, make it for meal prep lunches, or scale it up to serve it for a party.
Notes on Ingredients
Scroll down to the recipe card to find the ingredient quantities and recipe instructions.
For the pita croutons
- Olive oil
- Pita bread – Although it is not traditional, you can swap in naan if you’d like.
- Salt and pepper
- Sumac – Sumac looks like paprika, but the flavour is completely different, with tart citrus notes.
For the dressing
- Olive oil – A good, high-quality olive oil would be fantastic, but whatever you have on hand is just fine.
- Lemon juice – Fresh lemon juice is best, as it has a more vibrant flavour.
- Pomegranate molasses – If you can’t find this locally, you can substitute a syrupy aged balsamic vinegar or balsamic glaze , which has a similar sweet-tart balance.
- Garlic
- Spices – Sumac, cumin, salt and pepper.
Fattoush Salad
- Little gem lettuce – Or another lettuce you like in salads. Romaine would work well in fattoush salad too.
- Parisian cucumber – Persian cucumber or English cucumber would also be fine; if you use a garden cucumber, scoop out the seeds.
- Cherry tomatoes
- Green onions
- Sliced radishes
- Fresh herbs – Parsley and mint add herbaceous flavour.
How to Make Fattoush Salad
- Make the pita croutons . Brush the pita with oil and season with salt, pepper, and sumac. Bake in a 375ºF oven for 10 minutes, flipping halfway through. Tear into pieces.
- Make the dressing. Whisk all of the ingredients in a small bowl or liquid measuring cup and season to taste.
- Assemble. Toss the salad ingredients and pita croutons in a large bowl.
- Dress the salad. Pour the dressing over the fattoush salad and toss again.
Tips and Variations
- Swap in another dressing . Tahini dressing is also delicious with this fattoush salad.
- Add protein . Crispy chickpeas or falafel can be added to make this salad a more substantial meal.
- Use store-bought pita chips . Or homemade pita chips if you happen to have them on hand!
- Get creative with the ingredients . Try adding olives, roasted red peppers, pickled red onions , or vegan feta .
Serving Suggestions
Pair fattoush salad with other Middle Eastern dishes like beet falafel , vegan kofta , hummus , and baba ghanoush for a well-rounded dinner.
Meal Prep Tips
To keep your fattoush salad fresh and fabulous, I recommend storing the salad, dressing, and pita croutons separately. Mix everything together right before serving to prevent soggy pita chips and wilted greens!
How to Store Leftovers
Once assembled, this salad is best enjoyed immediately. If you have any leftovers, store them in an airtight container in the refrigerator for up to a day.
More Vegan Salad Ideas
- Loaded Potato Salad
- Vegan Cobb Salad
- Mediterranean Chickpea Salad
- Easy Vegan Caesar Salad
- Vegan Watermelon Feta Salad with Balsamic Reduction
Ingredients
For the pita croutons
- 1 tablespoon olive oil , 15 ml
- 2 pita breads
- ½ teaspoon salt , 3 grams
- ¼ teaspoon pepper , .6 grams
- ½ teaspoon sumac , 1.4 grams
For the dressing
- ⅓ cup olive oil , 78 ml
- 2-3 tablespoons lemon juice
- 2 teaspoons pomegranate molasses , 14 grams
- 1 clove garlic , minced
- ¾ teaspoon sumac , 2 grams
- ¼ teaspoon cumin , .5 grams
- Salt and pepper to taste
Salad
- 3 heads of little gems lettuce , more if desired
- 1 Parisian cucumber , sliced
- 1 ½ cups halved cherry tomatoes , 248 grams
- 3 green onions , sliced (greens and whites)
- 1 ½ cups thinly sliced radishes , 180 grams
- 2 cups chopped curly parsley , 120 grams
- ¾ cups chopped fresh mint , 56 grams
Instructions
For the pita croutons
- Preheat the oven to 375°F (190°C) and line a baking sheet with parchment paper.
- Brush the olive oil over the pita breads and sprinkle them with salt, pepper, and sumac.
- Bake for 10 minutes, flipping halfway through.
- Once cool enough to handle, tear or cut the pita into bite-sized pieces (“croutons”).
For the salad
- Whisk together the olive oil, lemon juice, pomegranate molasses, garlic, sumac, and cumin. Taste and season with salt and pepper as desired.
- In a large salad bowl, toss together the lettuce, cucumber, tomatoes, green onions, radishes, parsley, mint, and pita croutons.
- Pour the dressing over the salad and toss to coat the ingredients.
