Tabbouleh Salad with Parsley and Mint is one of the most iconic dishes of Middle Eastern cuisine — a celebration of freshness, flavor, and simplicity. Originating from the Levant region (notably Lebanon and Syria), this salad is built around fresh parsley, mint, bulgur wheat, lemon juice, olive oil, and ripe tomatoes.

Tabbouleh is not just a salad; it’s a lifestyle dish — healthy, light, vegan, and vibrant, making it ideal for any occasion. Whether served as part of a mezze platter, alongside grilled meats, or on its own as a refreshing meal, this salad embodies the spirit of clean and wholesome eating.

Why I Love This Recipe

I absolutely adore this Tabbouleh Salad with Parsley and Mint because it’s pure simplicity and perfection. There’s something magical about how a handful of humble ingredients — parsley, mint, lemon, and olive oil — come together to create such a refreshing, aromatic, and nourishing salad.

What makes it extra special for me is its versatility. It’s just as perfect for a summer picnic as it is for a winter lunch — and it’s one of those dishes that tastes even better after sitting for a few hours, as the flavors have time to mingle beautifully.

Why It’s a Must-Try Dish

This salad is a must-try for anyone who loves bright, bold flavors and healthy eating without compromise.
Here’s why:

• It’s authentic — a classic Mediterranean dish loved for generations.
• It’s nutritious — rich in vitamin C, iron, and fiber.
• It’s quick and easy — ready in under 30 minutes.
• It’s refreshingly versatile — pairs beautifully with almost any main dish.
• It’s budget-friendly and made with simple ingredients.

Every forkful delivers a burst of lemony freshness, making it a dish that feels like sunshine on a plate!

Recipe Overview

• Preparation Time: 20 minutes
• Cooking Time: 10 minutes
• Total Time: 30 minutes
• Servings: 4–6 servings
• Calories: ~210 kcal per serving
• Course: Salad / Side Dish / Appetizer
• Cuisine: Middle Eastern / Mediterranean

Ingredients

For the Salad:

• 1 cup fine bulgur wheat
• 1 ½ cups boiling water
• 2 cups finely chopped fresh flat-leaf parsley (packed)
• ½ cup finely chopped fresh mint leaves
• 1 cup diced ripe tomatoes (preferably plum or Roma)
• ½ cup diced cucumber (optional, traditional tabbouleh sometimes omits this)
• ¼ cup finely chopped red onion or scallions
• Salt and pepper, to taste

For the Lemon-Olive Oil Dressing:

• ¼ cup extra virgin olive oil
• 3 tablespoons fresh lemon juice (or more to taste)
• 1 teaspoon lemon zest
• 1 small garlic clove, minced (optional)
• Salt and freshly ground black pepper to taste

Cooking Directions

Step-by-Step Preparation Method

1. Prepare the Bulgur:
   • In a heatproof bowl, add the bulgur wheat and pour the boiling water over it.
   • Cover and let it sit for 15–20 minutes, or until the bulgur has absorbed the water and is tender.
   • Fluff it with a fork to separate the grains and let it cool completely.
2. Chop the Herbs and Vegetables:
   • While the bulgur cools, finely chop the parsley and mint leaves. The finer you chop, the better the texture.
   • Dice the tomatoes and cucumber, and finely chop the onions or scallions.
3. Prepare the Dressing:
   • In a small bowl, whisk together olive oil, lemon juice, lemon zest, garlic (if using), salt, and pepper until well combined.
4. Assemble the Salad:
   • In a large mixing bowl, combine the bulgur, herbs, tomatoes, cucumber, and onions.
   • Pour the dressing over the mixture and toss gently to combine everything evenly.
5. Taste and Adjust:
   • Taste the salad and adjust lemon juice, salt, or olive oil to your preference.
   • For the best flavor, let the salad rest in the refrigerator for 30–45 minutes before serving.

How to Serve

• Serve chilled or at room temperature.
• As a side: Perfect with grilled meats, kebabs, fish, or falafel.
• As a main: Serve with hummus, pita bread, or roasted vegetables for a light vegetarian meal.
• As part of a mezze platter: Pair with baba ganoush, labneh, olives, and dolmas for an authentic Middle Eastern experience.

Recipe Tips

• Use fine bulgur: It hydrates quickly and has the perfect texture for salads.
• Chop herbs finely: This gives the salad a fluffy, balanced texture and even flavor.
• Drain tomatoes well: Excess tomato juice can make the salad watery.
• Balance lemon and olive oil: Adjust the dressing to your liking — tangier or richer depending on preference.
• Let it rest: Resting allows the flavors to meld and the bulgur to absorb the dressing.

Variations

1. Quinoa Tabbouleh (Gluten-Free): Replace bulgur with cooked quinoa for a gluten-free version.
2. Pomegranate Tabbouleh: Add pomegranate seeds for sweetness and extra crunch.
3. Avocado Tabbouleh: Mix in diced avocado for creaminess and healthy fats.
4. Couscous Tabbouleh: Swap bulgur for pearl couscous for a more substantial salad.
5. Spicy Tabbouleh: Add a pinch of chili flakes or diced jalapeños for heat.
6. Protein Boost: Toss in chickpeas, grilled chicken, or shrimp for a complete meal.

Freezing and Storage

• Storage: Store in an airtight container in the refrigerator for up to 3–4 days.
  • The flavor improves after a few hours, as the dressing soaks into the bulgur.
• Freezing: Not recommended — fresh herbs and vegetables lose their texture when thawed.
• Meal Prep Tip: Keep the dressing separate until serving if preparing in advance for the freshest taste.

Special Equipment Needed

• Mixing bowls (large and medium)
• Sharp knife and chopping board
• Citrus juicer (for fresh lemon juice)
• Whisk or small jar (for dressing)
• Fork (to fluff the bulgur)

FAQ

Q1: Can I use coarse bulgur instead of fine?
You can, but it requires boiling or simmering instead of soaking. The texture will also be chewier.

Q2: Can I make tabbouleh a day ahead?
Yes! In fact, it’s even tastier the next day as the flavors meld together.

Q3: How do I prevent the salad from getting soggy?
Drain tomatoes before adding and don’t overdress — a light toss is enough.

Q4: Is tabbouleh vegan and gluten-free?
It’s vegan by nature, but not gluten-free. For gluten-free diets, replace bulgur with quinoa.

Q5: Can I use dried herbs?
Fresh herbs are essential — dried herbs will not give the same flavor or freshness.

Conclusion

The Tabbouleh Salad with Parsley and Mint is a timeless classic that’s as nourishing as it is refreshing. It’s a dish that beautifully balances health and flavor — full of crisp herbs, tangy lemon, and earthy bulgur.

Every bite feels vibrant and alive, making it perfect for both everyday meals and special occasions. Whether you’re serving it with grilled meats or enjoying it solo on a warm afternoon, this salad captures the true spirit of Mediterranean simplicity.