Tabbouleh, a refreshing and vibrant salad originating from Lebanon, is the perfect addition to any meal. This Vegan Lebanese Tabbouleh Salad with Fresh Parsley and Tomatoes is bursting with fresh herbs, juicy tomatoes, and a zesty lemon dressing. Unlike other salads, the star of tabbouleh is parsley, making it a nutrient-dense, herbaceous dish that’s as wholesome as it is delicious.
Whether you’re looking for a light lunch, a side dish for a Mediterranean feast, or a healthy meal prep option, this tabbouleh recipe is sure to impress. Let’s dive in and learn how to make this classic, flavorful salad.
Why Choose Vegan Lebanese Tabbouleh Salad?
1. Nutrient-Packed
- Parsley is rich in vitamins A, C, and K, as well as antioxidants and iron.
- Bulgur wheat provides fiber and plant-based protein, making this salad both nutritious and satisfying.
2. Fresh and Flavorful
With its combination of crisp parsley, ripe tomatoes, and tangy lemon dressing, tabbouleh offers a vibrant, zesty taste.
3. Quick and Easy to Prepare
This salad comes together in under 30 minutes, requiring minimal cooking.
4. Perfect for Any Occasion
Serve it as a healthy side dish, a light main course, or part of a Mediterranean-inspired spread.
Ingredients
For 4-6 servings, you’ll need:
Salad:
- 1 cup fresh parsley, finely chopped
- ½ cup fresh mint leaves, finely chopped (optional but traditional)
- ½ cup bulgur wheat
- 1 cup hot water
- 2 medium tomatoes, finely diced
- ½ small cucumber, finely diced (optional)
- 3 green onions, finely chopped
Dressing:
- 3 tablespoons olive oil
- 3 tablespoons fresh lemon juice
- ½ teaspoon salt
- ¼ teaspoon black pepper
Ingredient Breakdown
1. Parsley
The hero of tabbouleh, parsley provides a fresh, slightly peppery flavor.
Pro Tip: Use flat-leaf parsley (Italian parsley) for the best texture and flavor.
2. Bulgur Wheat
Bulgur adds a nutty taste and chewy texture to the salad. It’s quick-cooking and blends beautifully with the herbs and veggies.
Substitution Idea: For gluten-free options, use quinoa or cauliflower rice instead.
3. Mint
Fresh mint enhances the salad’s freshness and adds a traditional touch.
Customize: If you’re not a fan of mint, simply leave it out or reduce the amount.
4. Lemon Dressing
A simple combination of olive oil, lemon juice, salt, and pepper ties the salad together with a bright, zesty finish.
Alternative: Add a pinch of sumac for an extra tangy flavor.
Instructions
Step 1: Prep the Bulgur Wheat
- In a small bowl, combine the bulgur wheat and hot water. Cover and let it sit for 10-15 minutes, or until the bulgur has absorbed the water and softened.
- Fluff the bulgur with a fork and set it aside to cool.
Step 2: Chop the Vegetables and Herbs
- Finely chop the parsley, mint, tomatoes, cucumber, and green onions.
- Place the chopped vegetables and herbs in a large mixing bowl.
Step 3: Make the Dressing
- In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
- Taste and adjust the seasoning if needed.
Step 4: Assemble the Salad
- Add the cooled bulgur to the mixing bowl with the vegetables and herbs.
- Pour the dressing over the salad and toss gently to combine.
Step 5: Serve
Transfer the tabbouleh to a serving dish. Let it sit for 10-15 minutes to allow the flavors to meld, then serve at room temperature or chilled.
Picture Gallery
Tips and Variations
1. Make It Gluten-Free
Substitute bulgur wheat with cooked quinoa, millet, or cauliflower rice for a gluten-free version.
2. Add Extra Vegetables
Incorporate diced bell peppers, radishes, or shredded carrots for added crunch and color.
3. Enhance the Dressing
Add a pinch of ground sumac, a teaspoon of pomegranate molasses, or a clove of minced garlic to the dressing for an extra layer of flavor.
4. Meal Prep Tips
Tabbouleh stores well in the fridge for up to 2 days. Keep the dressing separate if you plan to make it ahead to preserve the herbs’ freshness.
5. Pairing Suggestions
Serve this salad alongside hummus, baba ganoush, falafel, or stuffed grape leaves for a complete Mediterranean-inspired meal.
Nutritional Information (Per Serving)
- Calories: 150
- Protein: 3g
- Carbohydrates: 15g
- Fat: 8g
- Fiber: 4g
- Vitamin C: 70% of the Daily Value (DV)
- Iron: 10% of the DV
Health Highlight: This salad is low in calories and high in antioxidants, fiber, and healthy fats, making it a light yet nutrient-packed dish.
Conclusion
Vegan Lebanese Tabbouleh Salad with Fresh Parsley and Tomatoes is a refreshing, wholesome dish that’s perfect for any occasion. With its vibrant flavors and simple preparation, this salad is sure to become a staple in your meal rotation. Whether you’re serving it as a side or enjoying it as a main, tabbouleh brings a taste of the Mediterranean to your table.
Have you tried this recipe? Share your tips, variations, or favorite pairings in the comments below! Don’t forget to pin or share this recipe for others to enjoy.
FAQs
1. Can I make tabbouleh ahead of time?
Yes! Tabbouleh tastes even better after sitting for a few hours as the flavors meld. Store it in the fridge for up to 2 days.
2. What can I use instead of bulgur wheat?
Quinoa, millet, or cauliflower rice are great gluten-free alternatives that work well in this recipe.
3. How do I keep the parsley fresh?
Use a sharp knife to finely chop the parsley and avoid bruising it, which can cause it to wilt.
4. Is tabbouleh traditionally vegan?
Yes, traditional tabbouleh is naturally vegan, as it’s made with herbs, vegetables, bulgur, and a simple lemon-olive oil dressing.
5. Can I freeze tabbouleh?
Freezing is not recommended, as the herbs lose their texture and freshness. It’s best enjoyed fresh or within a couple of days.
Disclaimer: The nutritional information provided is an estimate based on standard ingredient values and typical serving sizes and is for informational purposes only. Variations in ingredients, brands, preparation methods, and portion sizes may result in differences in the actual nutritional content of your dish. This recipe is not intended to replace professional dietary advice or medical guidance. Individual dietary needs vary, so always consult a registered dietitian, nutritionist, or healthcare provider for specific concerns. By using this recipe, you agree that the creators are not responsible for any outcomes, including inaccuracies or adverse reactions.