Gut Friendly Tabbouleh
This herb-forward salad is a celebration of fresh, whole ingredients — mountains of flat-leaf parsley and mint tossed with juicy ripe tomatoes, green onions, and a bright lemon-olive oil dressing. The bulgur wheat is soaked rather than boiled, which keeps it light and easy to digest while still adding a satisfying, slightly chewy texture to every bite. Parsley is genuinely the star here, not a garnish, and that abundance of leafy greens brings serious fiber and gut-supporting plant diversity to the table. The extra-virgin olive oil ties everything together with healthy fats that support a balanced digestive system, and the fresh lemon juice lifts the whole dish without any processed additives to worry about. A touch of allspice is optional but adds a warmly aromatic depth that makes this feel like far more than a simple salad. Everything comes together quickly with just a knife and a bowl, and the result is something vibrant, clean, and genuinely craveable — equally at home as a light lunch or a refreshing side alongside grilled proteins.
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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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