Capsaicin Free Tabbouleh
This bright, herb-forward salad is a celebration of fresh parsley and mint, brought together with juicy tomatoes, green onions, and a generous squeeze of lemon. The bulgur wheat soaks up just enough citrus to become tender without any cooking required, making the whole dish surprisingly low-effort for something this vibrant. For anyone avoiding capsaicin, tabbouleh is a natural fit — there's no chili heat anywhere in the ingredient list, just clean, zesty flavors that let the herbs do all the talking. The optional allspice adds a subtle warmth that's earthy rather than spicy, so it's a completely safe addition if you want a little extra depth. A good drizzle of extra-virgin olive oil ties everything together and gives the salad a satisfying richness. Serve it right away while the parsley is still brilliantly green and the tomatoes hold their shape, or let it rest for a few minutes to let the lemon and oil meld into something even more cohesive.
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Learn more →Ingredients
4 servings
- ¼ cup fine bulgur wheat
- 3 tbsp fresh lemon juice, divided
- 3 bunches flat-leaf parsley (about 4 cups tightly packed leaves and tender stems)
- ½ cup fresh mint leaves
- 3 medium ripe tomatoes (about 12 oz), seeded and finely diced
- 4 green onions, white and light green parts, thinly sliced
- ¼ cup extra-virgin olive oil
- ½ tsp fine salt, plus more to taste
- ¼ tsp ground black pepper
- ¼ tsp ground allspice (optional)
Instructions
- 1
Place the bulgur in a small bowl and pour 1 tablespoon of the lemon juice over it. Add 3 tablespoons of cold water, stir to combine, and let the bulgur soak for 15 minutes, until the grains are just tender and have absorbed the liquid. If any liquid remains, drain through a fine-mesh strainer and press gently to remove excess moisture.
- 2
While the bulgur soaks, finely chop the parsley leaves and tender stems: gather them into a tight bundle on the cutting board and rock the knife through them until the pieces are very fine, about 1/8 inch. Transfer to a large mixing bowl. Finely chop the mint leaves the same way and add them to the bowl.
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