Red Meat Allergy Friendly Tabbouleh
This bright, herb-forward salad is one of those dishes that tastes like pure freshness in every bite. Mountains of finely chopped flat-leaf parsley and mint form the backbone, with juicy seeded tomatoes, sliced green onions, and a handful of soaked bulgur wheat rounding everything out. A generous drizzle of extra-virgin olive oil and fresh lemon juice ties it all together with a clean, citrusy punch that wakes up the whole bowl. Because the recipe is built entirely around plants and grains, it naturally sidesteps any concern about red meat without requiring substitutions or workarounds — this is just the dish as it was always meant to be made. The optional ground allspice adds a subtle warmth that makes the flavor profile feel a little more complex and unexpected. The key technique here is getting the parsley very finely chopped — that 1/8-inch cut is what gives the salad its signature texture rather than a rough, leafy chew. Make it, let it rest for a few minutes, and watch it disappear fast.
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, 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.
Want the full recipe?
Create a Fig account for step-by-step instructions, access to our full recipe library, and more!