Lebanese Tabbouleh

Origin Of Tabbouleh

Tabbouleh is a refreshing herb-forward salad from the Levant region, with roots in Lebanon and Syria. It was traditionally served as part of a mezze spread and over time has become one of the most widely known Middle Eastern salads.

Why It’s a Healing Choice

• The main ingredient, parsley, is packed with vitamins A, C, and K, as well as antioxidants linked to reduced inflammation and support for heart health. 

• Olive oil and lemon juice provide healthy monounsaturated fats and vitamin C, promoting good cardiovascular function and aiding digestion.

• Bulgur wheat (when included) adds whole-grain fiber and complex carbohydrates, supporting stable blood sugar and fullness — helpful for weight-management.

• Overall, tabbouleh is light, nutrient-dense, and low in saturated fat, making it a great option for those managing weight, blood pressure, or inflammation.

Calories & Nutritional Snapshot

• One widely referenced value: about 127 calories for ~175 g (serving) in one tabbouleh recipe.

• Another database shows ~ 203 calories for a 160 g serving (about 15 g fat, 2.6 g protein, 15 g carbs).

• Use these as estimates — actual values will vary based on how much bulgur, oil, and vegetables you use.

• Tip for your website: You might say something like: “Approx. 120-200 kcal per serving, depending on grain and oil content.”

Ingredients (serves ~4-6)

• Large bunch of parsley (flat-leaf preferred), finely chopped

• A handful of fresh mint leaves, finely chopped

• 2–3 ripe tomatoes, diced

• ½ bunch green onions (or spring onions), chopped

• 2 tablespoons fine bulgur (optional) or small-grain bulgur, soaked

• 2 tablespoons extra-virgin olive oil

• 2 tablespoons freshly squeezed lemon juice

• Salt and freshly ground black pepper, to taste
  

Preparation & Timing

Prep time: ~ 15–20 minutes (if bulgur is pre-soaked or omitted).
Total time: ~ 15–30 minutes depending on how finely you chop and whether you use soaked bulgur.
Steps:

1. If using bulgur: soak in hot water until softened (~10–20 min) then drain.

2. Finely chop parsley, mint, green onions, and dice tomatoes.

3. Combine chopped herbs and vegetables in a large bowl.

4. Add drained bulgur (if used).

5. Whisk olive oil, lemon juice, salt and pepper in small bowl, then pour over salad.

6. Toss gently until everything is well distributed. Serve immediately, or chill briefly for flavors to meld.
   

Serving Tips & Notes

• Traditional version is very herb-rich and uses minimal grain, keeping the salad fresh and vibrant rather than heavy.

• Pairing: Works beautifully with grilled lean meats, fish, or as a main along with whole-grain pita or as part of a mezze table.

• Variation: To make it gluten-free, substitute quinoa for bulgur — a modern adaptation that retains much of the

texture and nutrition.