Legume Free Tabbouleh
This herby, grain-based salad is one of those dishes that tastes far more complex than the handful of ingredients it takes to make it. Mountains of finely chopped flat-leaf parsley and fresh mint form the backbone, brightened by ripe tomatoes, green onions, and a generous squeeze of lemon juice. The bulgur wheat is soaked rather than cooked, which keeps the texture light and lets the herbs stay front and center rather than getting buried under a heavy grain. A drizzle of good extra-virgin olive oil ties everything together, and a pinch of allspice adds a subtle warmth that makes the whole bowl feel a little more special. For anyone navigating legume-free eating, this classic is naturally in the clear — every ingredient here is a vegetable, a grain, a fresh herb, or a pantry staple, with no beans, lentils, or peas anywhere in sight. It's the kind of salad that works alongside grilled meats, stuffed into a wrap, or eaten straight from the bowl with a fork.
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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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