As a recipe writer, I made a Tabouli Salad that pairs bulgur, parsley, mint, ripe tomatoes, and crisp cucumber in a refreshingly bright formula that invites you to read on.

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I always think tabouli is a little explosion of July flavors. I love how flat leaf parsley brightens everything and a splash of fresh lemon juice wakes it up, you can almost taste sunshine.

It’s simple yet kind of addictive and weirdly versatile so you wanna pile it next to Mediterranean dishes or just eat it straight from the bowl at midnight. I like that it looks fancy but takes very little effort, and yes sometimes I overdo the herbs because more is better right.

This is my quick Tabouli Recipe for when you want something fast and fresh but not boring, trust me.

Why I Like this Recipe

– I love how bright and fresh it tastes, it wakes up the whole plate and doesn’t feel heavy.
– I can make a big batch and it stays good for days so its perfect when I’m lazy.
– The texture is interesting and satisfying, not the same boring salad every time.
– It goes with almost anything and people always ask for seconds, so I feel proud when I bring it.

Ingredients

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Bulgur wheat, nutty chewy grain, adds fiber and plant protein, so keeps you full.
Flat leaf parsley, bright herb loaded with vitamin K, vitamin C, and fresh green flavor.
Fresh mint, fragrant and cooling adds a sweet herbal lift and aids digestion a bit.
Ripe tomatoes, juicy with natural sugars and acidity, give salad its bright tang.
English cucumber, crisp watery crunch that refreshes, low calorie and mostly water.
Fresh lemon juice, sharp sour punch provides acidity and boosts vitamin C levels.
Extra virgin olive oil, silky mouthfeel with healthy monounsaturated fats, rounds flavors.

Ingredient Quantities

1 cup fine bulgur wheat

1 1/4 cups hot water

2 cups flat leaf parsley, finely chopped packed

1/2 cup fresh mint leaves, finely chopped

2 medium tomatoes, seeded and finely diced

1 medium English cucumber, seeded and finely diced

4 green onions, thinly sliced

1/3 cup fresh lemon juice about 2 lemons

1/4 cup extra virgin olive oil

1 teaspoon kosher salt or to taste

1/2 teaspoon freshly ground black pepper

Optional: 1 small garlic clove, minced

Optional: 1/4 teaspoon ground sumac or to taste

How to Make this

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1. Put 1 cup fine bulgur in a bowl, pour 1 1/4 cups just-hot water over it, cover and let sit 15 to 20 minutes until the grains are puffed and tender; fluff with a fork and if there’s obvious excess liquid squeeze the bulgur in a fine-mesh sieve or a clean towel.

2. While the bulgur soaks, finely chop and pack 2 cups flat leaf parsley and 1/2 cup fresh mint; tip: bunch the herbs tight and use a sharp knife with a rocking motion so they end up really fine.

3. Seed and finely dice 2 medium tomatoes and 1 English cucumber, then thinly slice 4 green onions; if your tomatoes or cucumber seem watery, give them a quick press in a sieve or sprinkle a little salt and let drain for 5 minutes.

4. If using garlic, mince 1 small clove and smash it with a pinch of salt into a paste on the cutting board so the garlic distributes evenly and doesn’t give big bites of raw garlic.

5. In a large mixing bowl combine the drained bulgur, chopped parsley, mint, diced tomatoes, cucumber and sliced green onions.

6. Whisk together 1/3 cup fresh lemon juice, 1/4 cup extra virgin olive oil, 1 teaspoon kosher salt and 1/2 teaspoon freshly ground black pepper; stir in the garlic paste if using and 1/4 teaspoon ground sumac if you want that lemony tang.

7. Pour the dressing over the salad and toss thoroughly so everything is coated; taste and adjust salt or lemon to your liking, tabouli should be bright and herb forward so don’t be shy with the lemon.

8. Let the salad rest in the fridge at least 30 minutes or up to a couple hours so the flavors marry; it actually gets better after sitting a bit.

9. Before serving give it one last toss, squeeze a little extra lemon if needed, and drain any extra liquid to avoid a soggy plate.

Equipment Needed

1. Large mixing bowl for soaking the bulgur and tossing the salad
2. Fine-mesh sieve to drain bulgur and press watery tomatoes or cucumber
3. Clean kitchen towel or cheesecloth to squeeze out excess liquid if needed
4. Sharp chef’s knife for chopping parsley, mint and dicing the veg (you’ll want it sharp)
5. Cutting board, preferably a roomy one so herbs dont spill everywhere
6. Measuring cups and measuring spoons for the bulgur, water, lemon juice and oil
7. Whisk to emulsify the dressing and a fork to fluff the bulgur and toss the salad
8. Citrus juicer or reamer to get every bit of lemon juice easily

FAQ

Q: How long do I soak the fine bulgur and do I need to drain it? A: Pour the 1 1/4 cups hot water over the 1 cup fine bulgur, cover and let it sit about 15 to 20 minutes until fluffy and tender. If there is any excess water, lightly drain or blot with a towel, but dont squeeze it dry or you'll lose that nice texture.

Q: Can I make the tabouli ahead of time? A: Yes. It actually tastes better after about 30 minutes as flavors marry, but for best texture make it no more than 24 hours ahead. If you need to prep earlier, chop herbs and store them separate, and keep tomatoes and cucumber back until just before serving.

Q: Is this recipe gluten free? A: No not with bulgur, bulgur has gluten. Swap in cooked quinoa or couscous style gluten free grains or use very finely chopped cauliflower rice for a low carb option. Use about 1 cup cooked quinoa to replace the bulgur and adjust liquid if needed.

Q: My parsley goes limp fast how do I keep it bright and fresh? A: Dry the parsley well in a salad spinner, chop it fine and add it last. Season gently at first and taste before adding more lemon or salt. Dont overdress it, extra olive oil or lemon can make herbs wilt faster.

Q: Do I have to use garlic or sumac? A: No they're optional. A small minced garlic clove adds a kick, sumac gives that tangy, citrusy note, but plain lemon, olive oil, salt and pepper is classic and delicious. Add them only if you like those flavors.

Q: How long will leftovers keep and can I freeze tabouli? A: Store in an airtight container in the fridge up to 2 days for best color and texture, maybe 3 but herbs will darken. Do not freeze, freezing makes the veggies and herbs mushy.

Fast And Fresh Tabouli Salad Recipe Substitutions and Variations

Fine bulgur wheat: try quinoa (cook 3/4 cup dry, then cool), quick-cooking couscous (1 cup, just pour hot water and fluff), or riced cauliflower for a low-carb version (use raw riced cauliflower and squeeze out extra water).
Flat leaf parsley: swap with cilantro for a brighter note, or use finely chopped baby spinach or arugula if you want a milder, greener salad — both need a bit finer chop so they blend well.
English cucumber: use Persian or regular seedless cucumber the same way, or substitute diced bell pepper or zucchini for crunch if cucumbers arent available.
Fresh lemon juice: use fresh lime juice for a slightly different tang, or white wine vinegar/apple cider vinegar diluted with a little water (start with half the amount and taste).

Pro Tips

– Get the bulgur texture right by tasting it after 15 minutes; if it still feels chewy add a tablespoon or two of hot water and let it sit a bit longer, if it feels soggy squeeze the excess out in a fine mesh sieve or a clean towel before mixing.
– Chop herbs really small and remove thick stems, or pulse them very briefly in a food processor so they stay bright and not mushy, but dont overdo it or youll end up with green paste.
– Deal with watery tomatoes or cucumbers ahead of time: seed them, sprinkle a pinch of salt, let them sit in a sieve for 5 minutes and press gently, that way the salad wont get soggy later.
– Make the dressing last and strong, then adjust: whip the lemon and olive oil together, add salt a little at a time and taste, tabouli should be bright so dont be shy with extra lemon right before serving.
– Let it rest in the fridge at least 30 minutes so flavors marry, then give it one more toss, squeeze fresh lemon and add a handful more chopped parsley if it looks dull; stores okay for a couple days but refresh with lemon and herbs before eating.