Low Iodine Classic Tabbouleh
This herb-forward grain salad is one of those dishes that manages to feel both light and deeply satisfying at the same time. A mountain of finely chopped flat-leaf parsley and fresh mint forms the backbone, brightened by ripe tomatoes, scallions, and a generous squeeze of lemon — it's vibrant in every sense. The warm spice notes from allspice and cinnamon give it a subtle complexity that sets it apart from anything you'd grab pre-made at a deli counter. For anyone navigating iodine restrictions, this recipe is a natural fit — every ingredient here is a whole, plant-based food with no seafood, no dairy, and no iodized salt required, since you're in full control of the salt you add. The fine bulgur soaks in lemon juice rather than boiling, which keeps the texture delicate and the process wonderfully low-effort. A short rest before serving lets all those flavors meld together, and romaine leaves make a crisp, edible scoop if you want to serve it as an appetizer. It's the kind of recipe you'll find yourself making on repeat all spring and summer long.
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Learn more →Ingredients
4 servings
- ¼ cup fine bulgur wheat
- 3 tbsp fresh lemon juice, plus more to taste
- ¼ tsp fine salt, plus more to taste
- 2 medium ripe tomatoes (about 10 oz total), cored and finely diced
- 3 cups flat-leaf parsley leaves and tender stems, very finely chopped (from about 2 large bunches)
- ½ cup fresh mint leaves, very finely chopped
- 4 scallions (green and light green parts only), thinly sliced
- 3 tbsp extra-virgin olive oil
- ¼ tsp ground allspice
- ⅛ tsp ground cinnamon
For serving
- romaine lettuce leaves, for scooping (optional)
Instructions
- 1
Place the bulgur in a fine-mesh strainer and rinse briefly under cold water. Transfer to a small bowl, pour over 1 tbsp of the lemon juice and a pinch of salt, and stir to combine. Let the bulgur soak at room temperature for 20–30 minutes, until the grains are just tender and have absorbed the liquid.
- 2
While the bulgur soaks, place the diced tomatoes in a large mixing bowl and season with a pinch of salt. Let them sit for 5 minutes, then tilt the bowl and spoon off any excess tomato liquid that has pooled.
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