Vegan Freekeh Tabouli Recipe

Parsley tabbouleh salad, with parsley, tomatoes, onions, bulgur
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  • Total: 35 mins
  • Prep: 5 mins
  • Cook: 30 mins
  • Yield: about 4 servings
Nutritional Guidelines (per serving)
283 Calories
15g Fat
37g Carbs
8g Protein
See Full Nutritional Guidelines Hide Full Nutritional Guidelines
Nutrition Facts
Servings: about 4 servings
Amount per serving
Calories 283
% Daily Value*
Total Fat 15g 20%
Saturated Fat 2g 11%
Cholesterol 0mg 0%
Sodium 125mg 5%
Total Carbohydrate 37g 13%
Dietary Fiber 12g 44%
Protein 8g
Calcium 219mg 17%
*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.)

A tabouli recipe made with high-fiber and high-protein freekeh, parsley, basil and mint. Perfect for vegetarians, vegans or just a heart-healthy summer lunch. Freekeh is an increasingly popular ancient grain. I like a smooth and herbal tabouli, but if you'd like to fill it out a bit, add some canned chickpeas and sliced cucumber, and top it all off with some sliced black olives. Pair this tabouli with hummus and lightly warmed pita for a light and healthy lunch.


  • 1 cup freekeh
  • 2 1/2 cups water
  • 1/4 cup olive oil
  • 1 tablespoon lemon juice
  • 1/4 cup parsley (fresh, chopped fine)
  • 2 tablespoons mint (fresh, chopped fine)
  • 1/4 cup basil (chopped fine)
  • 3 green onions (chopped small)
  • 16 cherry tomatoes (chopped or 3 roma tomatoes, diced)
  • salt to taste (sea salt or kosher salt)
  • black pepper to taste

Steps to Make It

  1. Prepare freekeh according to package instructions, draining well.

  2. Allow freekeh to cool slightly, then toss with olive oil and lemon juice.

  3. Combine freekeh with chopped parsley, mint, basil and green onions until well mixed.

  4. Add tomatoes and season generously (don't skimp!) with salt and pepper.

Tabouli is always best when it has time to sit before serving, to allow the flavors to really blossom. Toss again just before serving, and you may want to take a quick taste to adjust the seasoning if needed.