Mediterranean Diet Friendly Lebanese Tabbouleh
This herb-forward salad is one of those dishes that looks simple on paper but absolutely delivers at the table — bright, fresh, and packed with flavor in every bite. The base is a mountain of finely chopped flat-leaf parsley and mint, which gives it that vivid green color and clean, grassy taste that makes it so irresistible. A small amount of fine bulgur wheat soaks in fresh lemon juice rather than boiling water, keeping the grains tender without turning the salad heavy or starchy. Ripe tomatoes, scallion greens, extra virgin olive oil, and a whisper of allspice and cinnamon round everything out into something that feels both rustic and refined. This kind of eating — whole grains, fresh herbs, good olive oil, no processed ingredients — is exactly what a plant-forward Mediterranean approach looks like in practice. Serve it straight from the bowl or scoop it up with crisp romaine leaves for a little extra crunch. It's the kind of recipe you'll find yourself making on repeat all summer long.
About FigFig is a food discovery app that helps you find foods and recipes that fit your dietary needs. Whether you have food allergies, intolerances, or follow a specific diet, Fig makes it easy to eat with confidence.
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.
Want the full recipe?
Create a Fig account for step-by-step instructions, access to our full recipe library, and more!