This tabouli (tabbouleh) recipe is a fresh, herb-packed salad that’s easy to make at home and perfect for summer meals, picnics, or a light Mediterranean lunch.
For more easy Mediterranean salads, check out our summer pasta salad, Italian tuna salad, Mediterranean pasta salad, and tuna pasta salad.
A Fresh, No-Fuss Dish That Fits Every Summer Table
Louise and I make this tabouli (tabbouleh) recipe all summer long on our sun-kissed terrace here in Todi, where the parsley and mint grow wild in pots and the tomatoes practically beg to be chopped. 🌿
This isn’t a twist or a modern take—it’s authentic tabbouleh, just like the classic: finely chopped herbs, sun-ripened tomatoes, a handful of bulgur, and a lemony olive oil dressing.
What we love most is how easy it is to throw together. It works as a meal prep salad for the week, a side dish for grilled meats, or even a refreshing main on hot days when you don’t want to cook. 🥙 It’s naturally vegetarian, incredibly fresh, and comes together with just a few good ingredients.
No tricks, no shortcuts—just real food that tastes like summer. 🍋 We hope it becomes a favorite at your table too.
Ingredients
For quantities, see recipe card at the bottom of the page.
- Bulgur: Traditional and authentic, it gives tabouli its signature nutty bite. Substitute with quinoa for a gluten-free tabbouleh or with couscous for a fluffier texture—great if you're making a healthy Mediterranean salad twist. The best bulgur would be fine bulgur (labeled #1 or extra fine) but regular bulgur works in a pinch.
- Flat-leaf parsley: The heart of tabbouleh. Use Italian flat-leaf for best flavor. Curly parsley works in a pinch, though it's milder. You can even add a little baby kale or arugula for a deeper green flavor.
- Mint leaves: Fresh mint keeps it light and cooling. Sub with basil for a sweet herbaceous note or cilantro for a zesty kick (especially nice if you're serving this as a side dish for grilled meats).
- Spring onions: Adds a mild oniony crunch. Substitute with finely chopped scallions or red onion for a sharper edge. Chives can also work for a softer flavor.
- Tomatoes: Ripe summer tomatoes are ideal—cherry or Roma both work. In off-season, sun-dried tomatoes (rehydrated) give a concentrated burst of flavor and a chewy texture.
- Extra virgin olive oil: Essential for the dressing. Use the best quality you can afford. A lemon-infused olive oil adds a fragrant twist, or sub with avocado oil for a milder profile.
- Lemon juice: Bright and tangy, it balances the herbs and oil. White wine vinegar or apple cider vinegar can stand in when you're out of lemons—just add a bit of zest if you can.
- Salt: Brings everything to life. Sea salt or kosher salt are ideal. For a more mineral kick, try pink Himalayan salt.
- Black pepper: Adds just a touch of heat. Cracked pepper is best, or swap in a pinch of Aleppo pepper or sumac for a more Middle Eastern vibe.
How to Make Tabouli
Step 1: Soak the Bulgur
Place the bulgur in a bowl and cover with hot water. Let it soak for about 20 minutes until soft. Then squeeze out any extra water using your hands or a fine strainer.
You can also cook it according to the package directions if you prefer it warmer or softer. Let it cool, then add to a large mixing bowl.
Step 2: Chop All the Veggies
Finely chop the parsley, mint, spring onions, and tomatoes. The smaller, the better—it gives that fine, fresh texture you want in authentic tabbouleh. If your tomatoes are very juicy, give them a quick drain before adding them to the bowl with the bulgur.
Step 3: Mix and Season
Drizzle in the olive oil and lemon juice, then add salt and pepper. Stir everything together really well. Taste and tweak—add more lemon or salt if needed. If you have time, chill the salad in the fridge for about 30 minutes to let the flavors come together.
Step 4: Serve Fresh and Cold
Tabouli is best served cold, either on its own or as an easy picnic salad alongside pita bread, hummus, grilled meats, or roasted veggies. It travels well, so bring it to your next BBQ, potluck, or summer lunch outdoors!
Tips
- Use flat-leaf parsley, not curly: Flat-leaf has a stronger flavor and softer texture—essential for traditional Middle Eastern tabouli.
- Chop everything very finely: This isn’t the time for chunky cuts. A sharp knife (or a food processor) makes it easy to get that fluffy, uniform texture.
- Drain tomatoes well: Juicy tomatoes can water down the salad. Let them sit in a strainer while you prep the rest.
- Let it rest before serving: Chill the salad for at least 30 minutes to let the flavors meld—especially important when making it as a meal prep salad.
- Taste and adjust at the end: Depending on your lemons, you may need more acidity or salt. Don’t skip the final taste test!
- Keep it fresh with herbs: Parsley is the star, but the mint brings balance. Together they create that iconic salad with mint and lemon flavor.
- Use good olive oil: A high-quality extra virgin olive oil makes a noticeable difference since it’s one of the main flavor carriers.
- Make it ahead: Tabouli holds up well in the fridge for 2–3 days, making it ideal for weekday lunches or make-ahead sides.
Frequently Asked Questions
Yes! In fact, it tastes even better after it rests. Make it a few hours in advance or even the day before. Just give it a good stir before serving to wake up the flavors.
Quinoa is the best gluten-free option—it keeps the texture light and fluffy. Couscous or cooked farro work too, though they’ll give the salad a different feel.
You can, but the flavor and texture will be different. Flat-leaf parsley is more traditional and easier to chop finely, which makes a big difference when learning how to make tabouli at home.
Traditionally, it’s a side—but you can easily make it a full meal by adding chickpeas, grilled chicken, or feta. It fits beautifully into vegetarian Mediterranean recipes too!
It keeps well for 2–3 days in an airtight container. If you’re meal prepping, store the dressing separately to keep everything fresh.
The best bulgur for tabouli is fine bulgur, also labeled as #1 bulgur or extra fine grain. It soaks quickly in hot water—no boiling needed—and blends perfectly with the finely chopped herbs for that light, fluffy texture you want in traditional tabouli. Medium or coarse bulgur is too heavy and better suited for pilafs. Can’t find fine bulgur? Use quinoa instead for a gluten-free tabbouleh variation.
More Easy Mediterranean Recipes
- Spanakopita (Greek Spinach Pie)
- Italian stuffed peppers
- Greek zucchini fritters
- Peach Gazpacho
- Chicken kebab
- Tirokafteri (spicy feta dip)
- Chicken souvlaki
- Greek orzo salad
If you tried this tabouli recipe or any other recipe on our blog, please leave a 🌟 star rating and let us know how it goes in the comments. We love hearing from you!
Recipe
Tabouli (Tabbouleh)
Ingredients
- ¼ cup bulgur
- 3 packed cups flat-leaf parsley finely chopped
- ¼ cup mint leaves finely chopped
- 5 spring onions finely chopped
- ½ pound tomatoes cut into small dice
- 2 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 1 teaspoons salt or more to taste
- ⅛ teaspoon black pepper
Instructions
- Soak the Bulgur: Cover ¼ cup bulgur with hot water and soak for 20 minutes, then squeeze out excess water. Or cook according to package and let cool.
- Chop the Veggies: Finely chop 3 packed cups flat-leaf parsley, ¼ cup mint leaves, 5 spring onions, and ½ pound tomatoes. Drain tomatoes if very juicy. Add everything to a large bowl with the bulgur.
- Season and Mix: Add 2 tablespoons extra virgin olive oil, 2 tablespoons lemon juice, 1 teaspoons salt, and ⅛ teaspoon black pepper. Mix well. Taste and adjust seasoning. Chill for 30 minutes if you can.
- Serve Cold: Serve cold on its own or with pita, hummus, or grilled meats. Great for picnics, BBQs, and meal prep.
Notes
- Bulgur: Regular bulgur is fine. Use fine bulgur (#1) for best texture. Swap with quinoa (gluten-free) or couscous (fluffier).
- Parsley: Flat-leaf is best. Curly works too, or try a little baby kale or arugula.
- Mint: Fresh mint keeps it bright. Sub with basil or cilantro for a twist.
- Spring onions: Milder than regular onion. Red onion or chives also work.
- Tomatoes: Use ripe summer tomatoes. Try sun-dried in off-season for extra flavor.
- Olive oil: Go for extra virgin. Lemon-infused or avocado oil are great swaps.
- Lemon juice: Fresh is best. White wine or apple cider vinegar work in a pinch.
- Salt: Sea or kosher salt for clean flavor. Pink salt adds a mineral note.
- Pepper: Use cracked black pepper, or try Aleppo or sumac for a twist.
- Use flat-leaf parsley: More flavor and softer texture than curly.
- Chop everything finely: Key to that fluffy, uniform tabouli texture.
- Drain tomatoes: Keeps the salad from getting watery.
- Let it rest: Chill 30+ minutes so flavors come together.
- Taste and tweak: Adjust lemon and salt before serving.
- Herbs matter: Parsley is key, but mint adds brightness.
- Go for good olive oil: It carries the flavor—don’t skimp.
- Make ahead-friendly: Lasts 2–3 days, perfect for meal prep.
Molly says
This was so fresh and delicious! I made it for a picnic and everyone asked for the recipe. I used quinoa instead of bulgur and it still turned out amazing. Definitely adding this to my summer meal prep rotation—thanks, Nico and Louise!
Nico Pallotta says
Thanks so much, Molly! So glad to hear it was a hit at your picnic 😊 Quinoa is a great swap—light but still super satisfying. Hope it becomes a go-to for your summer meals!