Tabouleh: Wheat and Herb Salad

Tabouleh wheat salad

The Spruce 

Prep: 10 mins
Cook: 0 mins
Soak: 2 hrs
Total: 2 hrs 10 mins
Servings: 5 to 10 servings
Nutrition Facts (per serving)
102 Calories
8g Fat
7g Carbs
1g Protein
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Nutrition Facts
Servings: 5 to 10
Amount per serving
Calories 102
% Daily Value*
Total Fat 8g 11%
Saturated Fat 1g 6%
Cholesterol 0mg 0%
Sodium 647mg 28%
Total Carbohydrate 7g 2%
Dietary Fiber 2g 7%
Total Sugars 3g
Protein 1g
Vitamin C 24mg 120%
Calcium 26mg 2%
Iron 1mg 6%
Potassium 261mg 6%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

Tabbouleh, also spelled tabouleh or tabouli, is a traditional Levantine salad that is commonly served as part of a mezze, or appetizer spread, in the Middle East. Levantine, a historical term, refers to a large area in the eastern Mediterranean which would include all the countries along the eastern coastline of the Mediterranean from Greece to Libya. Many of them have a great shared culinary history and tradition. The region is considered the western counterpart to the Maghreb.

Tabbouleh is a vegetarian dish made with fresh vegetables, bulghur wheat, olive oil, and spices. Basically, a hearty grain salad and perhaps one of the most distinctive dishes of the region. The dish can be eaten inside the pocket of pita bread, scooped onto toasted pita bread, or eaten traditionally with a fork. In the Middle East, tabbouleh is commonly eaten with fresh grape leaves used as a scoop.

While the traditional recipe begins with chopped parsley, mint, tomatoes, and onion, tabbouleh can be revamped and made with any variety of vegetables according to your own taste. You can add carrots, cucumbers, or red and green onions. It's best to taste as you go, seasoning with each ingredient addition during the preparation so that you get a well seasoned and balanced final dish. You can turn this into a heartier dish, great for lunch, by adding a bed of romaine lettuce or stirring in baby spinach leaves.


Click Play to See This Tabouleh: Wheat and Herb Salad Recipe Come Together


  • 1/2 cup medium-grade bulgur wheat 

  • 1 1/2 cups chopped fresh parsley, about 2 bunches

  • 2 tablespoons fresh mint, chopped

  • 1 medium onion, finely chopped

  • 6 medium tomatoes, diced

  • 1 tablespoon salt

  • 1/2 teaspoon freshly ground black pepper

  • 6 tablespoons lemon juice

  • 6 tablespoons extra-virgin olive oil

  • Romaine lettuce, or grape leaves, optional

Steps to Make It

  1. Gather the ingredients.

    Ingredients for tabouleh wheat salad
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  2. Soak the bulghur wheat in cold water for 1 1/2 to 2 hours until soft.

    Soak the bulgur
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  3. While the bulghur wheat is soaking, prepare all the other ingredients. Chop the fresh parsley and the fresh mint, being sure to discard the stems.

    Chop herbs
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  4. Finely chop the medium onion and dice the tomatoes.

    Chopped onion
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  5. After soaking, squeeze out excess water from the bulghur wheat using your hands and/or a paper towel.

    Dry bulghur
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  6. Combine all the ingredients in a bowl, except for the salt, pepper, lemon juice, and olive oil.

    Combine ingredients in a bowl
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  7. Line the serving bowl with grape leaves or romaine lettuce and add the mixed salad.

    Salad on leaf
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  8. Sprinkle the olive oil, lemon juice, salt, and pepper on top.

    Sprinkle lemon and salt
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  9. You can serve this immediately or, ideally, chill in the refrigerator for up to 2 hours before serving. This will give the flavors time to infuse.

Recipe Variation

  • In addition to adding other fresh vegetables, traditional tabbouleh can be given a new twist using couscous instead of bulgur wheat.