Lebanese tabbouleh

The real Lebanese tabbouleh, where parsley and mint dominate and the bulgur wheat plays a supporting role. Fresh, green and lemony, it is an ultra-light, vitamin-packed salad that makes a change from couscous tabbouleh.

Preparation: 20 min  |  Cooking: 0 min  |  Servings: 4  |  Difficulty: Easy

Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 193 kcal · 7 g protein · 10 g carbohydrate · 12 g fat

Ingredients

• 3 bunches of flat-leaf parsley
• 1 bunch of mint
• 4 tbsp fine bulgur wheat
• 3 tomatoes
• 1 onion
• 1 lemon
• 3 tbsp olive oil

Method

1. Soak the fine bulgur wheat in a little water for 15 minutes.
2. Chop the parsley and mint very finely.
3. Cut the tomatoes and onion into very small dice.
4. Mix everything together and season with olive oil and lemon.

Nutritional benefits

Unlike the couscous version, Lebanese tabbouleh is above all a herb salad: parsley and mint are very rich in vitamin C, iron and antioxidants for very few calories. The bulgur wheat, in small amounts, adds just a little fibre. A fresh, detoxifying salad that suits weight-conscious eating.

Variations and substitutions

• Gluten-free: replace the bulgur wheat with quinoa.
• More protein: add chickpeas.
• With cucumber for extra freshness.
• With spring onion instead of onion.

Storage and making ahead

Keeps for 2 days in the fridge; best on the day, while the herbs are still vibrant.

💡 Good to know

Chop the parsley by hand with a knife (not in a blender, which crushes and blackens it): that is the secret of a green, crunchy Lebanese tabbouleh.

Read more

Discover more vegetarian recipes · vegan recipes · weight-loss recipes · healthy & balanced recipes.

Foods in this recipe: flat-leaf parsley · mint · fine bulgur wheat · tomatoes · onion.

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