Learn to Make Tabbouleh: A Scrumptious and Healthy Salad!

Imagine the warm sun shining on your face and the refreshing breeze of the Mediterranean Sea soothing your skin – this is what I want you to experience by sharing with you an incredible recipe inspired by the Middle East. As a chef, I find myself constantly drawn to the vibrant colors and unique flavors of this region. Today, I am excited to share with you my take on a simple yet incredibly flavorful Middle Eastern salad – Tabbouleh.

Tabbouleh, also known as tabouli, is a medley of fresh herbs, ripe tomatoes, cucumbers, and bulgur wheat, all tossed in a tangy dressing made of extra-virgin olive oil and lemon juice. This salad is not only simple to make but boasts layers of flavor that will transport you right to the shores of the Mediterranean.

For this recipe, I use Bob’s Red Mill Bulgur – a whole grain that is perfect for any salad or side dish. You can also try using quinoa or even millet if you have food sensitivities.

Whether you are a fan of gluten-free dishes or someone who wants to explore new flavors and cultures through food, this tabbouleh recipe has something for everyone. So, let’s bring some excitement into our daily meals together and discover a simple healthy recipe that will leave your taste buds craving for more.

Why You’ll Love This Recipe

Tabbouleh (Bob's Red Mill)
Tabbouleh (Bob’s Red Mill)

Greetings food lovers! I’m here to let you know why you will absolutely adore this Tabbouleh (Bob’s Red Mill) recipe. Are you ready to let your taste buds dance with joy? Well, then buckle up and get ready for a simple yet healthy experience!

Firstly, this recipe is packed full of wonderfully nutritious ingredients like romaine lettuce, cucumber, mint, parsley, and of course, the star ingredient – Bob’s Red Mill Bulgur Wheat. This whole grain goodness provides an excellent source of fiber and protein that will help keep you feeling fuller for longer periods.

Secondly, this dish is so versatile! It can be enjoyed as a refreshing side salad or as a light and fluffy meal perfect for lunch or dinner. You can even whip up a big batch and store it in the fridge for meal prepping throughout the week.

Thirdly, Tabbouleh is a classic mediterranean salad known for its intricate flavors and vibrant colors. The combination of fresh herbs and vegetables tossed with a zesty mixture of olive oil and lemon juice creates an explosion of taste in every bite!

Lastly, but certainly not least, this recipe is super easy to prepare! All you need is boiling water, some finely chopped vegetables and herbs, and voila! You’re all set. It’s a great option for those who don’t have much time to spend on cooking but still want to enjoy healthy homemade meals.

In conclusion, this Tabbouleh (Bob’s Red Mill) recipe has everything going for it: nutritional value that fills you up; versatility that satisfies your cravings; flavor that excites your palate; simplicity that saves your time. So what are you waiting for? Get cooking now and let the magic happen in your taste buds!

Ingredient List

 A fresh and zesty bowl of Tabbouleh packed with wholesome goodness!
A fresh and zesty bowl of Tabbouleh packed with wholesome goodness!

Here is a list of the essential ingredients you will need to prepare this classic Middle Eastern salad:


You’ll need 1 cup of Bob’s Red Mill Bulgur Wheat. This whole grain food is also known as cracked wheat and is a great alternative to rice or couscous. It is high in fiber, protein, and essential vitamins and minerals.

Boiling Water

In order to soften the bulgur, you’ll need 1 cup of boiling water.


You’ll need 3 cups of finely chopped parsley. This herb has a refreshing, bright taste that adds a fresh element to the salad.


Adding 1/4 cup of finely minced mint enhances the flavor profile of the dish. This herb imparts a subtle coolness to the salad, which balances out the tangy flavors of lemon juice.


You’ll also need 3 medium-sized tomatoes that have been diced into small pieces.


Adding 1 cup diced cucumber adds a refreshing crunch alongside the soft yet chewy texture of bulgur wheat.

Green Onions

The recipe calls for two thinly sliced green onions, sometimes called scallions. They add a slightly sharp flavor and an additional layer of crunchiness.

Lemon Juice

A sprightly citrus dressing made with 1/2 cup freshly-squeezed lemon juice and 1/2 cup of extra-virgin olive oil, brings all the different elements together in one cohesive dish.

Salt and Ground Cumin

Finally, you’ll require some kosher salt and ground cumin for seasoning. These spices complement each other very well to give this tabbouleh its signature taste.

The Recipe How-To

 Say hello to your new favorite salad - Tabbouleh!
Say hello to your new favorite salad – Tabbouleh!

Now, let’s get into the fun part, making the Tabbouleh salad!

Prep work

First off, we need to soak the bulgur wheat to soften it up. In a medium bowl, add 1 cup of bob’s red mill bulgur and pour 1 cup of boiling water over it. Give it a stir and then let it soak for 30 minutes. After that, fluff the bulgur with a fork.

Next, chop your veggies. Dice 3 medium tomatoes, chop 1/2 a cucumber, and thinly slice two green onions.

Finely chop your herbs as well. Take 3 cups of parsley and remove the stems. Then finely chop the leaves. Do the same for 4 cups of mint leaves.

Mix and Let Sit

Get a large mixing bowl and combine the bulgur with all of the chopped vegetables and herbs we prepared earlier. Add in some salt to taste (I generally use about 2 teaspoons), 1/2 teaspoon ground cumin, 1/2 cup olive oil, and juice from two large lemons. Mix everything together well.

Now comes the hard part: we have to wait! Let everything sit for at least an hour before serving. The wait is worth it though – this time allows all of the flavors to meld together.


Once you’re ready to serve, give the tabbouleh a good mix to ensure that everything is evenly distributed throughout. You can either serve it on its own as a light salad or use it as a topping for romaine lettuce leaves for added crunch.

That’s it – you’ve made your own delicious and nutritious Tabbouleh salad!

Substitutions and Variations

 A medley of flavors and textures in every bite.
A medley of flavors and textures in every bite.

As a chef, I know that recipes are meant to be versatile and adaptable. Tabbouleh is no exception. You can make this salad your own by incorporating some of your favourite ingredients in it.

One way to switch things up is to swap the bulgur wheat for quinoa or millet if you prefer a gluten-free option. If you do use quinoa, adjust the water ratio accordingly since quinoa requires a bit more water than bulgur wheat.

If you are looking for a tabbouleh recipe with an added crunch, try using romaine lettuce instead of parsley. The crispiness of lettuce adds texture and freshness to the dish.

You can also add extra vegetables to the mix like diced bell peppers or cucumbers. This will not only add colour but also enhance the nutritional value of the dish.

For those who want to reduce oil and calorie intake, feel free to skip the olive oil and replace with low-fat yoghurt or sour cream. Alternatively, you can use lemon juice as a dressing with a pinch of salt and ground cumin for flavour.

If you’re feeling adventurous, try swapping mint for coriander or adding some pomegranate seeds for extra sweetness. These little tweaks will give it an exotic twist.

Ultimately, the combinations are endless in making an impressive tabbouleh salad recipe that is perfect for any occasion. Experiment with these substitutions and variations to find your new favourite version of this classic Mediterranean dish.

Serving and Pairing

 Vibrant colors and mouth-watering aromas that will make you want to dig in.
Vibrant colors and mouth-watering aromas that will make you want to dig in.

Tabbouleh is a refreshing and light salad that pairs well as a side dish to grilled meats, vegetables or tofu. It is also a great option for a vegetarian or vegan main meal, especially if you serve it with some hummus, pita bread, and falafel.

You can also use Tabbouleh as a filling for wraps, sandwiches or stuffed in baked potatoes for an easy and delicious lunch. Another great way to serve Tabbouleh is by scooping it on a bed of romaine lettuce leaves as an appetizer.

This salad pairs well with a glass of crisp white wine or sparkling water with lemon. You can also try serving it with sweet and sour dishes like Moroccan-style tagines or Lebanese-style stuffed grape leaves.

Lastly, Tabbouleh is versatile enough to be enjoyed all year round. In the summer, pair it with grilled vegetables and meats, whereas in the winter, you can enjoy it as a bright addition to your holiday table.

In conclusion, there are endless pairing options for Tabbouleh given its versatility and Mediterranean flavors –you just have to get creative!

Make-Ahead, Storing and Reheating

 Healthy food doesn't have to be dull and bland!
Healthy food doesn’t have to be dull and bland!

Tabbouleh is a dish that tastes great when freshly made, but it can also be conveniently stored and reheated for later. If you are looking to prepare the dish in advance, you can easily make it ahead of time and store it in the refrigerator until ready to serve.

To make-ahead, simply combine all of the ingredients as normal and then cover the bowl tightly with plastic wrap. Store the tabbouleh in the refrigerator for up to 2 days before serving. When ready to serve, remove it from the fridge and let it come to room temperature for about 20 minutes. Toss gently and add more olive oil or lemon juice if needed.

If you have leftovers, you can store them in an airtight container in the refrigerator for up to 3 days. Just be sure to mix gently before serving again as some of the moisture may have settled at the bottom of the container.

Reheating is also an easy process. For best results, use a microwave-safe container and cover it loosely. Heat on high for one minute, then stop and stir gently. Continue microwaving at 30-second intervals until heated through.

One thing to keep in mind when storing or reheating this salad is its tendency to become soggy over time. To prevent this, you can store the tomatoes separately from the rest of the ingredients until just before serving. Once you are ready to eat, simply mix everything together.

Remember, tabbouleh is fresh and delicious when consumed immediately after preparation, but with these simple tips and tricks, you can easily store and reheat it for later enjoyment.

Tips for Perfect Results

 A refreshing burst of lemony goodness in every forkful.
A refreshing burst of lemony goodness in every forkful.

If you’re new to making tabbouleh, or if you’ve had trouble in the past with achieving the perfect texture or flavor, fear not! Owning a few key ingredients and tools along with some handy tips can make all the difference.

First of all, make sure to soak the bulgur wheat properly. Soak it in boiling water and let it rest for at least 30 minutes before adding it to the salad. This allows the grains to absorb enough moisture and provides that fluffy texture that people often describe when they taste a good tabbouleh salad. Use Bob’s Red Mill Bulgur for best results.

Secondly, use only ripe, juicy tomatoes to add freshness and moisture to the salad. If you’re using cherry tomatoes, cut them in half so their juice is released when mixed with the other ingredients.

Another tip is to chop your vegetables and herbs finely. A sharp knife is essential here since it will make slicing through the vegetables like cucumber and green onions easier. Make sure also to use fresh parsley and mint; these two ingredients are vital in giving tabbouleh its distinct flavor.

Add your olive oil and lemon juice gradually, making sure to taste as you go. Some may prefer a more tangy salad while others may want it oilier. Adjusting these ingredients can help match personal preferences and produce an unforgettable tabbouleh salad.

Lastly, always let your tabbouleh chill in the refrigerator for at least an hour before serving—it’s much tastier when cold since it allows all of the flavors to meld together. And voila! These tricks will make your homemade tabbouleh perfect every time.


As we conclude this recipe article, I want to address some frequently asked questions about Tabbouleh (Bob’s Red Mill) Recipe. Cooking can be a fun and enjoyable experience, but it is not without its challenges. That’s why I’ve put together some of the most common questions that people have when trying this recipe, to help you achieve perfect results every time you make it.

How do you keep tabbouleh from getting soggy?

To prevent the salad from becoming watery later, it’s important to pre-salt the tomatoes and parsley to remove excess moisture through osmosis.

What is the difference between tabbouleh and bulgur?

Tabbouleh, a popular salad in the Middle Eastern cuisine, is typically made using finely chopped fresh herbs, tomatoes, green onions, and a grain product called bulgur. Bulgur, also known by various names such as bulgar, bulgur wheat, or burghul, is a versatile and nutty whole grain that is made by drying, precooking, and grinding wheat kernels.

What is the principal herb of tabbouleh?

Tabbouleh, or tabouli, is a salad dish that primarily features parsley and bulgur as its base. This dish is sprinkled with finely chopped cucumber and tomato, and lightly dressed with a combination of lemon juice and olive oil to enhance the flavors of the ingredients.

Bottom Line

In conclusion, I highly recommend giving this Bob’s Red Mill Tabbouleh recipe a try. With its fresh and vibrant flavors, it’s sure to be a crowd-pleaser at your next gathering or as a wholesome addition to your weekly meal plan. Not only is it simple and healthy, but it’s also packed with nutritional benefits. Thanks to the gluten-free bulgur from Bob’s Red Mill, you can enjoy the goodness of whole grains without any worries.

This tabbouleh salad recipe is versatile and can be tailored to suit various preferences and dietary requirements – adding options such as quinoa, millet, or even using red or white bulgur wheat if desired. With just a few simple ingredients and easy-to-follow directions, preparing this dish will be a breeze.

So whether you’re an avid Mediterranean food enthusiast or trying out a new cuisine, the Bob’s Red Mill Tabbouleh recipe is definitely worth adding to your list. Enjoy the freshness of parsley, mint, and other herbs that are commonly used in middle eastern recipes. Finally, don’t forget to serve with romaine lettuce or pita bread, paired with hummus or other dips for a complete experience. Trust me; your taste buds will thank you!

Tabbouleh (Bob's Red Mill)

Tabbouleh (Bob’s Red Mill) Recipe

Found this recipe on the side of a bag of Bob's Red Mill bulgur wheat and didn't want to lose it! Yummy and healthy!
No ratings yet
Prep Time 1 hr 30 mins
Cook Time 0 mins
Course Side Dish
Cuisine Middle Eastern
Calories 269 kcal


  • 2 cups bulgur
  • 3 cups parsley, finely minced
  • 1/4 cup mint, finely chopped
  • 3 green onions, finely sliced
  • 1/4 teaspoon ground cumin
  • 1/2 teaspoon salt
  • 2 medium tomatoes, seeded and diced
  • 3 tablespoons lemon juice
  • 1 medium cucumber, peeled and sliced
  • 1 head romaine lettuce, washed with leaves separated
  • 3 tablespoons olive oil or 3 tablespoons safflower oil


  • Presoak bulgur. Place 2 cups bulgur in a bowl. Pour 2 cups water over bulgur and let stand 1 hour.
  • In a large mixing bowl, gently mix together bulgur, parsley, mint, onions, cumin, salt, and tomatoes using a wooden spoon.
  • Add the lemon juice, toss and chill for 1 hour to blend the flavors.
  • Before serving, toss again with olive oil. Serve in a mound with romaine lettuce leaves arranged like the spokes of a wheel. Scatter cucumber slices over romaine leaves.

Add Your Own Notes


Serving: 298gCalories: 269kcalCarbohydrates: 45.7gProtein: 8.9gFat: 8.1gSaturated Fat: 1.2gSodium: 232.6mgFiber: 13gSugar: 4g
Keyword < 4 Hours, Egg-free, Free Of..., Grains, Healthy, Lactose-free, Low Cholesterol, Low Protein, No-Cook, Vegan
Tried this recipe?Let us know how it was!

Recommended Recipes Just For You