Lupin Free Lebanese Tabbouleh
This bright, herb-forward salad is the kind of dish that makes you want to eat with your hands — and the romaine leaves for scooping make that completely acceptable. The star here is the parsley, used in generous, finely chopped abundance alongside fresh mint, ripe tomatoes, and scallion greens, all tossed in a lemony olive oil dressing with warm hints of allspice and cinnamon. Bulgur wheat soaks up the first hit of lemon juice before it ever meets the bowl, giving the finished salad a perfectly tender grain without any mushiness. For anyone navigating lupin avoidance, this recipe is naturally in the clear — every ingredient is a whole, recognizable food with no legume-adjacent flours or fillers hiding in the mix. That matters more than it might seem, since lupin flour has quietly made its way into flatbreads, pasta, and prepared salads you might otherwise assume are safe. Here, you control every component from cutting board to table. The result is a vivid, refreshing salad that tastes like it took far more effort than it actually did.
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Learn more →Ingredients
4 servings
- ¼ cup fine bulgur wheat
- 3 tbsp fresh lemon juice (from about 2 lemons), divided
- 2 bunches flat-leaf parsley (about 4 cups packed), stems removed, finely chopped
- ½ cup fresh mint leaves, finely chopped
- 3 medium ripe tomatoes (about 1 lb), seeded and finely diced
- 4 scallions (green tops only), thinly sliced
- 3 tbsp extra virgin olive oil
- ½ tsp ground allspice
- ¼ tsp ground cinnamon
- ¾ tsp fine sea salt, or to taste
- ¼ tsp black pepper, or to taste
For serving
- romaine lettuce leaves, for scooping (optional)
Instructions
- 1
Place the bulgur in a fine-mesh strainer set over a bowl. Pour 1 tablespoon of the lemon juice over the bulgur and toss to coat, then let it soak at room temperature for 30 minutes, until the grains are just tender and have absorbed the juice. Fluff with a fork.
- 2
While the bulgur soaks, finely chop the parsley and mint on a large cutting board, working in batches if needed, until the pieces are very small and uniform — about 1/8 inch. Transfer to a large mixing bowl.
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