Recipe

Light Tabbouleh Recipe

A fresh, savory, herb-packed tabbouleh with juicy tomatoes, crisp cucumber, and a bright lemon-olive oil dressing. Fluffy bulgur, no active cooking, big payoff.

By Matt Campbell

•

4.8

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Tabbouleh is one of those dishes that looks like a simple salad until you take a bite and realize it’s basically an herb festival with a lemony headliner. This light tabbouleh keeps the grains in a supporting role, so the parsley and mint stay loud and proud. The result is savory, super herbal, and refreshing in the way you want when the day is busy and the fridge needs a win.

We’re using bulgur because it’s quick, forgiving, and somehow always tastes like you tried harder than you did. The dressing is a straight shot of lemon, olive oil, and garlic, with enough salt to make the tomatoes taste like themselves, but better.

Why It Works

Fresh and bright: Lemon plus mint makes everything taste awake.
Herb-forward, not grain-heavy: This is tabbouleh that actually tastes like herbs, not like wheat pretending to be the main character.
Great texture: Fluffy bulgur, juicy tomatoes, and crisp cucumber with no soggy sadness.
Make-ahead friendly: It gets even better after a short chill, and it’s an easy lunch for the next day.

Pairs Well With

Grilled Chicken Thighs
Easy Creamy Hummus
Roasted Chickpeas and Veggies
Warm Pita and Za’atar

Storage Tips

Refrigerate: Store tabbouleh in an airtight container for up to 3 days. It stays very good on day two, which is honestly when I like it best.

Keep it perky: If you know you’re making it ahead, you can hold back a tablespoon of lemon juice and a drizzle of olive oil, then add right before serving to brighten everything back up.

Drain if needed: Tomatoes can release liquid as they sit. If your tabbouleh looks a little watery, just stir and spoon off a bit of excess or add a small handful of chopped parsley to soak it up.

Freezing: Not recommended. The herbs get sad and the cucumber loses its crunch.

Common Questions

Is tabbouleh gluten-free?

Traditional tabbouleh uses bulgur (wheat), so it is not gluten-free. For a gluten-free version, swap in quinoa (cooked and cooled) or try riced cauliflower for an extra-light vibe.

Do I have to use mint?

No, but it adds that classic cool, herbal lift. If you skip it, increase the parsley a bit and consider adding a pinch of lemon zest to keep things bright.

Why does my tabbouleh taste flat?

Usually it needs one of two things: more salt or more lemon. Add a pinch of salt, stir, taste. Then add lemon a teaspoon at a time until it pops.

Can I make it without onion?

Yes. You can leave it out, or swap in chives or a small amount of green onion for a gentler flavor.

What is the best bulgur for tabbouleh?

Fine bulgur (#1) is most traditional and soaks quickly. Medium bulgur (#2) also works and stays a little more toothsome, but it typically needs a bit more time and/or hot water. Avoid coarse bulgur unless you plan to cook it longer.

Matt Campbell

I have always had a huge passion for the culinary arts, people, working as a team, and so on. I wanted to pursue my love for cooking initially at Virginia Commonwealth University with a culinary arts degree; however, I instead decided to apply myself and acquire more practical skills. My end goal is to eventually open my own restaurant or similar establishment.

Kitchen Essentials

Large mixing bowl
Fine-mesh strainer (for rinsing and draining bulgur, optional but helpful)
Chef’s knife
Cutting board
Measuring cups and spoons
Small bowl or jar (for dressing)

The first time I made tabbouleh at home, I treated the parsley like a garnish. Rookie move. The whole point is that the herbs are the salad, and everything else is just there to make them taste louder. Now I chop a mountain of parsley, throw on some mint, and let the lemon and olive oil do what they do best: turn a bowl of greens into something you keep “taste-testing” until half of it is gone. It’s the kind of kitchen chaos I fully support.

Light Tabbouleh Recipe

(4.8 Reviews)

Prep Time 25 minutes

Cook Time 15 minutes

Total Time 50 minutes

Servings 4 to 6

Ingredients

1/2 cup fine bulgur (#1), recommended (or medium bulgur #2, see note)
3/4 cup boiling water (for soaking fine bulgur)
2 packed cups flat-leaf parsley, finely chopped (about 1 large bunch)
1/2 packed cup fresh mint leaves, finely chopped
1 cup diced cucumber (about 1/2 English cucumber)
1 cup diced ripe tomatoes (seeds removed if very juicy)
2 to 3 tablespoons finely minced red onion (optional, to taste)
1 small garlic clove, finely grated or minced
1/4 cup fresh lemon juice (about 1 to 2 large lemons, plus more to taste)
1/4 cup extra-virgin olive oil
3/4 teaspoon kosher salt, plus more to taste
1/4 teaspoon black pepper
Optional: 1/2 teaspoon ground cumin or allspice (a subtle savory boost)

Tip: If your tomatoes are not in peak season, add a pinch of salt to the diced tomatoes and let them sit 10 minutes, then drain off any extra liquid. It helps wake up their flavor and keeps the salad from getting watery.

Medium bulgur note: If using medium bulgur (#2), plan on 1 cup boiling water and 20 to 25 minutes soaking time (check at 20). Drain well if needed.

Instructions

Soak the bulgur. Add bulgur to a large bowl. Pour boiling water over it, stir once, cover, and let sit until tender. Fine bulgur: check at 5 to 7 minutes (it can go from fluffy to mushy fast), and let it go up to 10 minutes if needed. Medium bulgur: plan on 20 to 25 minutes (see ingredient note). Fluff with a fork. Drain if there is excess water (more common with medium bulgur) and squeeze gently with clean hands so your salad stays light, not swampy.
Mix the dressing. In a small bowl or jar, combine lemon juice, olive oil, garlic, salt, pepper, and cumin or allspice if using. Whisk or shake until blended.
Chop like you mean it. Finely chop the parsley and mint. You want small pieces so the herbs mingle with everything instead of poking you in the face.
Combine. To the bowl with bulgur, add parsley, mint, cucumber, tomatoes, and red onion (if using). Pour dressing over top.
Toss and taste. Toss thoroughly. Taste and adjust with more salt or lemon juice. If it tastes good but not great yet, it usually needs another pinch of salt.
Rest, then serve. Let tabbouleh rest 10 minutes so the bulgur drinks in flavor. Serve chilled or at cool room temp.

Nutrition information is estimated.

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