Middle Eastern Bulgur Tabbouleh with Mint and Lemon Dressing

Tabbouleh is a bright, herb-forward Middle Eastern salad with juicy vegetables and a sunny lemon dressing. This version finishes with a whisper of lemon zest and jewel-like pomegranate seeds for a fragrant lift and a delicate sweet-tart edge — the detail that makes each bite linger.

Ingredients

• Fine bulgur — 150 g (5 1/3 oz)
• Boiling water — 300 ml (1 1/4 cups)
• Parsley — 100 g (3 1/2 oz)
• Mint — 20 g (3/4 oz)
• Ripe tomatoes — 300 g (10 1/2 oz)
• Cucumber — 200 g (7 oz)
• Red onion — 50 g (1 3/4 oz)
• Green onions — 30 g (1 oz)
• Extra virgin olive oil — 60 ml (1/4 cup)
• Lemon juice — 50 ml (3 1/3 tbsp)
• Lemon zest, finely grated — 1 tsp
• Sumac — 1/2 tsp (optional)
• Salt — 1/2 tsp (or to taste)
• Ground black pepper — 1/4 tsp
• Pomegranate seeds — 80 g (2 3/4 oz) (optional)

Instructions

1. Rinse the bulgur under cold water, then pour over the boiling water (about 1:2). Cover and let stand for 10–15 minutes, until the liquid is absorbed. Fluff with a fork and let cool.
2. Finely chop the parsley and mint, using mostly the leaves. Dice the tomatoes and cucumber into small cubes. Thinly slice the red onion and green onions.
3. Whisk together the dressing: olive oil, lemon juice, zest, salt, pepper, and sumac, if using. Taste and adjust the balance of acidity and salt.
4. In a large bowl, combine the bulgur, herbs, tomatoes, cucumber, and both onions. Pour over the dressing and toss thoroughly.
5. Chill the salad for 10–15 minutes in the refrigerator so the flavors meld. Just before serving, add the pomegranate seeds and gently toss once more.

Nutrition per serving

Tips and variations

• Gluten-free: swap the bulgur for quinoa (cook until tender, then cool).
• More herbs: tabbouleh thrives on abundance, so feel free to increase the parsley and mint.
• More brightness: if you like a sharper finish, add another 1–2 tsp lemon juice or a pinch more sumac.
• Heat: add a pinch of chili flakes or a little finely chopped green chile.
• Storage: keep refrigerated for up to 24 hours; refresh with a squeeze of lemon juice and a pinch of salt before serving.
• Serving ideas: excellent with hummus, pita, grilled chicken, or grilled fish.

FAQ

• Can I use couscous instead of bulgur? Yes, but the flavor and texture will be softer. For a more authentic result, choose bulgur or quinoa (for a gluten-free version).
• Do I need to wash the herbs? Absolutely. Rinse and dry them thoroughly (a salad spinner helps) so the dressing stays bright, not diluted.
• Can I make tabbouleh ahead? Yes, up to 6–12 hours in advance. Keep it refrigerated and fold in the pomegranate seeds just before serving.
• What can I use instead of sumac? You can build acidity and a gentle tang with a little extra lemon juice and a pinch of lemon zest.