Tabbouleh

Tabbouleh is a green salad of finely cut parsley with a little fine bulgur, tomatoes, mint and spring onion, dressed with lemon and olive oil. In Lebanon and Syria it is a parsley salad with a little bulgur, not a bulgur salad with a little parsley, and that is the whole difference.

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TabboulehIllustration
Time50 min
Amount6 portions0.9 kg
Per portion186 kcal3.2 g protein · a 150 g portion
Cost of the pot₪27for the pot, about ₪4.5 a bowl

The story of Tabbouleh

Tabbouleh was born in the mountain villages of Lebanon and Syria, where parsley, mint and wheat grow side by side. Bulgur, wheat that has been boiled, dried and cracked, was a staple of the mountains, and tabbouleh used it sparingly, almost as a seasoning. It is a fixture of the Lebanese mezze, and Lebanon even marks a national tabbouleh day every summer.

With the great Lebanese emigration, tabbouleh reached the Americas, Australia and Europe, and changed on the way: in France taboulé is a couscous salad, and in many places it became a greenish bulgur salad. In Israel tabbouleh is known from Arab cooking and the mezze, and many homes add more bulgur and sometimes cucumber, but anyone who has eaten tabbouleh in a Lebanese village remembers mostly green.

What makes Tabbouleh itself

In real tabbouleh the parsley is the salad, and the bulgur only holds the dressing. The cutting is the whole secret: completely dry leaves, a very sharp knife, and hair thin slices cut once, not chopped over and over. The bulgur is neither cooked nor soaked in water; it absorbs the tomato and lemon juice and softens inside the salad. And the seasoning is clearly sour, because lemon is what holds all that green together.

Tabbouleh for any number of people

Change the number of people and the portion size, and every ingredient updates in grams, with the cost, calories and protein per portion.

Portion size
Units
0.9kg of food
3Pot to use, litres
₪27Cost of the pot
₪4.5per portion
186kcal per portion
3.2g protein per portion
IngredientAmountCost
The greens
Flat leaf parsley, leaves only260 g · 4 pcs₪13
Mint, leaves only25 g · 1 pcs₪2.0
Spring onions, thinly sliced40 g · 4 pcs₪1.8
The base
Firm tomatoes, in half centimetre dice350 g · 3 pcs₪2.8
Extra fine bulgur50 g₪0.7
The dressing
Fresh lemon juice90 g₪1.8
Olive oil90 g₪4.8
Salt7 g₪0.0
Black pepper1 g₪0.1
Ground allspice1 g₪0.2
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Shelf prices at a large Israeli chain and specialty shops, October 2026. Nutrition from the ingredients in grams, before cooking.

How many calories in Tabbouleh? Nutrition facts and calorie calculator

Change the amount of any ingredient, drop one, or pick a lighter version, and the numbers per serving update at once: calories, fat, carbs, protein, sodium and fibre.

Tabbouleh has 124 calories per 100 g. A 150 g serving made with our recipe has 186 calories: 3.2 g protein, 14.5 g fat and 9.5 g carbohydrates.

Lighter

Ingredients, for the whole recipe

  • 4 pcs16 kcal per serving
  • 1 pcs3 kcal per serving
  • 4 pcs2 kcal per serving
  • 3 pcs11 kcal per serving
  • 50 g29 kcal per serving
  • 90 ml3 kcal per serving
  • 90 ml122 kcal per serving
  • 7 g0 kcal per serving
  • 1 g0 kcal per serving
  • 1 g0 kcal per serving

How to make Tabbouleh

In cook mode the screen stays on, tap a step when it is done, and the timers run next to each step.
  1. Wash the parsley and mint in cold water, dry them in a salad spinner and then on a towel, until the leaves are completely dry.
  2. Pick the leaves and keep only the thinnest stems. Thick stems are bitter and watery.
  3. Rinse the bulgur in a fine sieve, drain well and spread it over the bottom of a wide serving bowl.
  4. Cut the tomatoes into half centimetre dice, lay them with their juice over the bulgur, sprinkle with a little of the salt and leave for 15 minutes. The bulgur soaks up the juice and softens.
  5. Gather a handful of parsley leaves into a tight bundle and slice it with a very sharp knife into hair thin shreds, in a single stroke. Do not go back over it, and do not use a food processor.
  6. Cut the mint the same way, and thinly slice the spring onions.
  7. In a cup, mix the lemon juice, the rest of the salt, the black pepper and the allspice, then add the olive oil.
  8. Just before serving, add the parsley, mint and spring onion to the bowl, pour over the dressing and toss gently with your hands.
  9. Taste: tabbouleh should be sour and fresh. Correct the salt and lemon and serve at once, with lettuce leaves.

The science of Tabbouleh

Kitchen science

Why tabbouleh parsley is cut with a knife, not blended

When a leaf cell is crushed, the enzymes inside meet oxygen and compounds that were kept apart from them. The result is darkening, a heavy grassy smell and juices leaking out. A sharp knife opens only one row of cells with each cut, while a food processor or blunt knife crushes thousands. That is why hand cut tabbouleh stays green, dry and fresh.

Kitchen science

Fine bulgur: why it is not cooked

Bulgur is wheat that has been boiled, dried and cracked, so its starch has already been cooked. Extra fine bulgur needs only liquid and time to soften, and inside the salad it soaks up the tomato and lemon juice like a sponge. That keeps the dressing in the salad instead of pooling at the bottom of the bowl.

Kitchen science

Salt, tomatoes and osmosis

Salt on the surface of a tomato creates a high concentration outside, and water leaves the cells by osmosis. At first that is useful, because the juice soaks into the bulgur. But salt on the herbs hours before serving draws water out of them too, and they collapse and fade. So the greens are seasoned only at the end.

Kitchen science

Why tabbouleh fades after a few hours

The green of parsley is chlorophyll, which has a magnesium ion at its centre. In an acidic environment hydrogen ions take its place and chlorophyll turns into pheophytin, an olive green. With lemon this happens slowly, but after three or four hours the salad is already dark and limp, which is why the dressing goes in only before serving.

Tabbouleh in every kitchen

Lebanese

Mostly parsley, very little fine bulgur, plenty of lemon and olive oil, and a pinch of allspice or seven spice. Served with long lettuce leaves for scooping up the salad like a spoon.

Israeli

More bulgur, sometimes with cucumber, onion and parsley in equal amounts, and sometimes pomegranate seeds. A more filling salad that also keeps a day in the fridge.

Turkish kısır

A relative in which bulgur is the main event: bulgur with tomato paste and pepper paste, pomegranate molasses, spring onion and herbs. Red in colour and soft in texture.

Armenian eetch

Bulgur cooked with tomato paste, onion and pepper, served cold with parsley and lemon. More a cold stew than a salad.

French taboulé

In France taboulé is a couscous salad with tomato, cucumber, mint and lemon, sometimes with raisins. Similar in name, entirely different in taste.

With quinoa

A newer, gluten free version: cooked and cooled quinoa instead of the bulgur, in the same small amount, with everything else exactly as in Lebanese tabbouleh.

Common Tabbouleh problems and how to fix them

My tabbouleh is watery

The leaves were not fully dried, the tomatoes were too soft and juicy, or the salad was dressed hours ahead. Dry the leaves on a towel, choose firm tomatoes, let the bulgur soak up the juice and dress only before serving.

The parsley in my tabbouleh turned dark

The knife was blunt, the leaves were chopped over and over, or a food processor was used. Cut once into thin shreds with a very sharp knife, and add the lemon only at the end.

The bulgur in my tabbouleh stayed hard

The bulgur was too coarse, or it did not get enough liquid and time. Use extra fine bulgur and give it 15 to 20 minutes under the tomatoes. If you only have medium bulgur, soak it first for 10 minutes in a few spoonfuls of boiling water.

My tabbouleh tastes bitter

Thick stems, old parsley or too much mint went in. Use only the leaves and very thin stems of fresh parsley, and keep the mint to about a tenth of the parsley's weight.

My tabbouleh turned into a bulgur salad

The ratio flipped. Lebanese tabbouleh has roughly one part dry bulgur to five parts parsley leaves, and you can barely see the bulgur.

Storing, freezing and reheating

1 day, and best eaten the same day

In the fridge

Tabbouleh does not freeze

In the freezer

2+4

To cool

Bring it from 60 to 21 °C within two hours and down to 5 °C within four more. Split a big pot into shallow boxes.

75 °C

Reheating

Tabbouleh is never heated. If some is left over, add a handful of freshly cut parsley and a squeeze of lemon to bring back its freshness.

Nutrition of Tabbouleh

From our recipe, per bowl and per 100 g, next to the national food database.

ServingkcalProtein, gFat, gCarbs, gFibre, g
Our recipe, a 150 g portion1863.214.59.54.3
Our recipe, 100 g1242.19.66.32.9
Typical Tabbouleh, 100 g551.42.65.52.1

What the ingredients of Tabbouleh cost

What each ingredient costs in one pot, and where to buy it.

IngredientPriceIn this potWhere to buy
Flat leaf parsley, leaves only₪4.9 each₪13Greengrocer
Olive oil₪53 per litre₪4.8Supermarket
Firm tomatoes, in half centimetre dice₪7.9 per kg₪2.8Greengrocer
Mint, leaves only₪4.9 each₪2Greengrocer
Spring onions, thinly sliced₪6.9 each₪1.8Greengrocer
Fresh lemon juice₪20 per litre₪1.8Supermarket
Extra fine bulgur₪13 per kg₪0.6Market
Ground allspice₪160 per kg₪0.2Spice shop
Black pepper₪139 per kg₪0.1Supermarket
Salt₪2.1 per kg₪0Supermarket

Shelf prices at a large Israeli chain and specialty shops, October 2026, VAT included. Vegetable prices change with the season.

Tabbouleh and its culture

In a Lebanese home tabbouleh is a shared job. Before a big Sunday or holiday meal, several generations of women sit around the table, each with a bunch of parsley and a knife, and the rhythm of the cutting is part of the conversation. The tabbouleh is cut just before the guests arrive and reaches the table with the first lettuce leaves of the mezze.

The large Lebanese communities in Brazil, Australia and the United States kept tabbouleh as a symbol of home, and in Israel it belongs to the Shabbat salad table and to Middle Eastern restaurants. At events tabbouleh is the green salad that freshens a buffet of heavier dishes, and it is parve and vegan. In large quantities the secret is to prepare the leaves dry in advance and dress them only on site.

From the pantry: what Tabbouleh needs

Pantry

Extra fine bulgur

Price and where to buy

Make Tabbouleh a meal

Shabbat

Ready Shabbat food

Soup, hamin, mains and sides, with a quantity calculator and prices.

Plan Shabbat
Hosting

Hosting trays

9 trays to go with the soup, with a planner by number of guests.

Tray planner
Events

Catering

A whole menu in grams per guest, with a reheating table.

Menus

What to serve with Tabbouleh

Serve at once in a wide bowl with long lettuce leaves for scooping, next to hummus, baba ganoush, falafel and kebab, or as a green salad alongside any meat meal.

The cuisine behind Tabbouleh

Lebanese

Lebanese cuisine

Tabbouleh was born in the mountain villages of Lebanon and Syria, where parsley, mint and wheat grow side by side. Bulgur, wheat that has…

Lebanese cuisine

Tabbouleh in large quantities: events, offices and communities

How much of everything by number of guests, at a 150 g portion. For trays, catering and community kitchens.

Guestskg of food3 kg traysCost of ingredients
253.82₪112
507.53₪224
100155₪449
2003010₪897
5007525₪2,243

Every ingredient for any number of guests is in the calculator above: type the number of people.

Order Tabbouleh

A ready pot for Shabbat, an event or the office, ordered ahead.

  • Cooked to order, for Shabbat, an event or the office.
  • Tell us how many people and when, and we send a quote.
  • Delivery in Tel Aviv from ₪35, free over ₪750.

Order Tabbouleh for a large event

Large orders in Israel and abroad: events, offices, synagogues, communities and institutions.

  • In Israel: cooked in Tel Aviv and delivered to events in the area, and to large events anywhere in the country on a quote.
  • Abroad: for communities, events and restaurants. Tell us where, how many and when, and we come back with a quote and options.
  • Institutional quantities and a shopping list for any number of guests, in the calculator above.

Frequently asked questions

What is tabbouleh?

A Lebanese and Syrian salad of finely cut parsley with a little fine bulgur, tomato, mint and spring onion, dressed with lemon and olive oil. Parsley is the main ingredient.

How much bulgur goes into tabbouleh?

Very little: about 50 g of dry fine bulgur to 260 g of parsley leaves, roughly one part to five. Any more and the salad becomes a bulgur salad.

Which parsley is best for tabbouleh?

Fresh flat leaf parsley with large leaves. It is tender and cuts finely. Curly parsley works, but the salad comes out tougher and drier.

Can I make tabbouleh ahead?

Yes, in parts: cut dry leaves, tomatoes with bulgur, and dressing in a jar, up to a day in the fridge. Mix everything no more than half an hour before serving.

Can tabbouleh be gluten free?

Yes. Swap the bulgur for the same amount of cooked, cooled quinoa, or leave out the grain altogether. Everything else stays exactly the same.

How much tabbouleh do I need for an event?

As one of several salads, 100 to 120 g per guest, which is about 6 kg for fifty people. For that you need around 1.7 kg of parsley leaves. Prepare the parts ahead and mix on site.

How many calories are in Tabbouleh?

A 150 g portion of Tabbouleh made with our recipe has about 186 calories and 3.2 g of protein. Per 100 g: 124 calories.

How much does it cost to make Tabbouleh at home?

A tray or pot of 6 portions costs about ₪27 at Israeli shelf prices in October 2026, about ₪4.5 a portion. The calculator above works it out for any number of people.

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