Top Health Benefits of Lebanese Tabbouleh Salad You Need to Know

Traditional Lebanese Tabbouleh Salad is a powerhouse of fresh, plant-based nutrition. Packed with vibrant parsley, this salad offers a rich source of vitamin K, vitamin C, folate, and antioxidants, which support immune function, bone health, and detoxification. The inclusion of bulgur wheat adds fiber and slow-digesting carbohydrates, helping with satiety and digestive health. Tomatoes and cucumbers contribute hydration, vitamins A and C, and anti-inflammatory compounds, while the lemon juice adds a refreshing dose of vitamin C and enhances mineral absorption. Olive oil, a staple of the Mediterranean diet, is loaded with heart-healthy monounsaturated fats and anti-inflammatory polyphenols. Together, these ingredients create a nutrient-dense dish that is light yet satisfying, hydrating, and ideal for boosting overall wellness while keeping calorie intake modest.

Ingredients :

Fine / Bulgur : 1/2 Cup

Boiling / Water : 1 Cup

Parsley : 2 Cup

Mint : 1/2 Cup

Tomato : 2 Piece

Cucamber : 1 Piece

Lemon Juice : 1/3 Cup

Olive Oil : 1/4 Cup

Salt : as needed

black pepper : to taste

Lettuce : 6 sheets

Discover the vibrant flavors of the Middle East with this fresh and healthy Traditional Lebanese Tabbouleh Salad—ready in just 40 minutes and bursting with herbs, lemon, and love!

Recipe :

For 4 people

Step 1: Soak the Bulgur

Place 1/2 cup of fine bulgur in a bowl and pour 1 cup of boiling water over it.
Cover and let it soak for about 20 minutes until soft and fluffy.

Step 2: Prepare the Fresh Vegetables

Finely chop 2 cups of fresh parsley and 1/2 cup of fresh mint (optional).
Dice 2 medium tomatoes, 1 medium cucumber, and 1 small red onion or shallot.

Step 3: Drain and Fluff the Bulgur

Drain any excess water from the bulgur and fluff it gently with a fork.

Step 4: Mix the Ingredients

In a large mixing bowl, combine the bulgur, chopped herbs, tomatoes, cucumber, and onion.

Step 5: Prepare the Dressing

In a small bowl, mix 1/3 cup fresh lemon juice with 1/4 cup extra virgin olive oil.
Add salt and pepper to taste and whisk to combine.

Step 6: Combine and Chill

Pour the dressing over the salad and toss everything gently to combine.
Refrigerate for at least 30 minutes to let the flavors blend.

Step 7: Serve

Serve chilled on a bed of lettuce leaves or as a side dish.
Garnish with extra mint or lemon slices if desired.

Enjoy your refreshing and healthy Traditional Lebanese Tabbouleh!

Tips and Tricks for Making the Perfect Lebanese Tabbouleh Salad

To achieve the perfect Tabbouleh, attention to texture, chopping precision, and ingredient balance is essential. Finely chopping the parsley is crucial—not only for authentic texture but to prevent the salad from becoming overly leafy or bitter. Bulgur should be soaked, not boiled, to maintain a delicate and fluffy texture that doesn’t overwhelm the greens. Make sure the bulgur is well-drained and cooled before mixing, or it may make the salad soggy. Tomatoes and cucumbers should be diced small and evenly to distribute flavor and moisture. When preparing the dressing, use freshly squeezed lemon juice and good-quality extra virgin olive oil for the best flavor. It's also recommended to chill the Tabbouleh for at least 30 minutes before serving to allow the flavors to meld together. Avoid adding salt too early, as it may draw moisture from the vegetables and affect the salad’s texture.

Nutritional Information and Diet Compatibility of Lebanese Tabbouleh Salad

Tabbouleh is an excellent option for those following a Mediterranean, vegan, vegetarian, DASH, or low-calorie diet due to its whole food ingredients and emphasis on fresh vegetables and healthy fats. However, it is not suitable for ketogenic or paleo diets in its traditional form because bulgur is a grain high in carbohydrates. It’s also not gluten-free, as bulgur is made from wheat, so individuals with celiac disease or gluten sensitivity should avoid it unless a gluten-free substitute like quinoa is used. Likewise, this salad is not high in protein, so it may not meet the nutritional needs of those on a high-protein diet unless served alongside a protein-rich dish. While it can be incorporated into certain intermittent fasting protocols, it’s best consumed during eating windows due to its carbohydrate content. With simple modifications, though, such as replacing bulgur with cauliflower rice or quinoa, Tabbouleh can be adapted to meet a wider range of dietary needs.