Lactose Free Tabbouleh
This bright, herb-forward salad is one of those dishes that tastes like it took far more effort than it actually did. Mountains of finely chopped flat-leaf parsley and fresh mint form the backbone, while juicy ripe tomatoes, sliced green onions, and a handful of tender bulgur round everything out into something genuinely satisfying. A generous pour of extra-virgin olive oil and fresh lemon juice tie it all together with a clean, citrusy punch that makes every bite feel alive. The entire recipe is naturally free of dairy in any form — no butter, no cream, no hidden milk solids — so it works beautifully without any substitutions or workarounds. The bulgur is soaked rather than boiled, which keeps the texture light and lets it absorb that first hit of lemon juice before it ever meets the bowl. A pinch of allspice is optional but quietly transforms the flavor profile, adding a warm, slightly exotic note that elevates this well beyond a basic side salad. Serve it right away while the parsley is still vivid green and the tomatoes hold their shape, or let it rest just a few minutes for the flavors to settle into each other.
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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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