Seed Oil Free Tabbouleh
This bright, herb-forward salad is one of those dishes that tastes like pure summer in a bowl — mountains of freshly chopped flat-leaf parsley and mint, juicy ripe tomatoes, and tender green onions all tossed together in a way that feels both light and deeply satisfying. The dressing is nothing more than good extra-virgin olive oil and fresh lemon juice, which means every drop of fat in this dish comes from a whole-food source with zero industrial processing involved. That's exactly what makes it such a natural fit for anyone avoiding refined seed oils — there's simply no place for them here, and the recipe doesn't need them. A small amount of fine bulgur soaked in lemon juice and cold water adds just enough body to make this a proper salad rather than a garnish. The optional allspice is a subtle nod to the dish's Levantine roots and adds a warm, almost floral note that plays beautifully against all that citrus. Everything comes together quickly, and the hardest part is just getting your knife skills up to speed on that parsley. Serve it fresh while the herbs are still vivid green and the tomatoes still have their bite.
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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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