Fresh Tabouleh Salad

Prep Time
Cook Time
1h 15m
Ready In

Recipe: #40572

April 29, 2023

"Tabouleh is a mint parsley salad from the Middle East. Tabouleh is great as a side dish at a B.B.Q and is excellent served with pita bread or included in a kebab or wrap. Burghul, also called burghul wheat, is a chewy nutty wholegrain made from wheat berries."

Original is 4-6 servings


  • Serving Size: 1 (148.8 g)
  • Calories 191.8
  • Total Fat - 18.2 g
  • Saturated Fat - 2.5 g
  • Cholesterol - 0 mg
  • Sodium - 475 mg
  • Total Carbohydrate - 7.8 g
  • Dietary Fiber - 2.8 g
  • Sugars - 2.9 g
  • Protein - 1.9 g
  • Calcium - 63 mg
  • Iron - 2.2 mg
  • Vitamin C - 52 mg
  • Thiamin - 0.1 mg

Step by Step Method

Step 1

Cook or soak the bulgur until tender according to package directions. Drain off any excess water, and set aside to cool or if you do not have directions; place burghal in a bowl and cover with lukewarm water and soak for 1/2 to 3/4 hour until burghul has softened.

Step 2

Drain burghal and spread on paper towel to dry.

Step 3

Combine the burghal with the tomatoes, spring onions, parsley salt and pepper.

Step 4

Whisk together the oil, lemon juice and mint and combine with the burghal mix.

Step 5

Refrigerate until chilled and serve on a bed of lettuce.


  • Flat leaf or continental parsley is traditionally used in Tabouleh, not curly parsley, although both can be combined for texture. The mint used is usually spearmint not peppermint or round leaf. Try not to us a food processor to chop the parsley and mint as you don’t want them bruised and watery. Use a long bladed knife and chop by hand if possible. You need the leaves large enough to create texture and small enough to mix properly with the other ingredients.

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