Summer is finally here, and what better way to beat the heat than with a refreshing bowl of tabbouleh? This classic Middle Eastern salad is a staple in many cuisines, but we’re shaking things up with 18 new and exciting flavors that will take your taste buds on a wild ride. From the familiar combination of bulgur, parsley, tomatoes, and mint to creative twists featuring quinoa, roasted vegetables, feta cheese, and more, there’s something for everyone in this collection of tabbouleh recipes.
Whether you’re a seasoned cook or just looking for some inspiration to spice up your meal prep game, these flavorful and healthy dishes are sure to become new favorites. So go ahead, grab a fork, and dive into the world of tabbouleh – we can’t wait to see what you create!
Classic Lebanese Tabbouleh Salad
A refreshing and flavorful salad that’s a staple in Lebanese cuisine, tabbouleh is made with bulgur, parsley, tomatoes, and a zesty dressing. This recipe makes a large batch perfect for serving at gatherings or as a healthy side dish.
Ingredients:
– 1 cup fine bulgur
– 2 cups fresh parsley leaves and stems
– 1 cup chopped scallions (green onions)
– 2 medium tomatoes, diced
– 2 tablespoons lemon juice
– 2 tablespoons olive oil
– Salt to taste
– 2 cloves garlic, minced
Instructions:
1. Rinse the bulgur and soak it in water for at least 30 minutes. Drain and set aside.
2. In a large bowl, combine parsley, scallions, tomatoes, lemon juice, and olive oil. Mix well.
3. Add the cooked bulgur to the mixture and toss until well combined.
4. Season with salt and garlic to taste.
5. Refrigerate for at least 30 minutes to allow flavors to meld.
Cooking Time: None! This salad is best served fresh.
Quinoa Tabbouleh with Fresh Herbs
A refreshing twist on the classic Middle Eastern salad, this Quinoa Tabbouleh combines nutty quinoa with a vibrant mix of fresh herbs and a tangy dressing.
Ingredients:
– 1 cup cooked quinoa
– 2 cups mixed greens (parsley, cilantro, mint)
– 1/4 cup chopped red onion
– 1/4 cup crumbled feta cheese (optional)
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine cooked quinoa, mixed greens, and chopped red onion.
2. Drizzle with lemon juice and olive oil, tossing gently to combine.
3. Season with salt and pepper to taste.
4. Top with crumbled feta cheese, if using.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 15 minutes (plus cooking time for quinoa)
Enjoy your delicious Quinoa Tabbouleh!
Mediterranean Tabbouleh with Feta Cheese
A refreshing and flavorful salad that combines the crunch of bulgur with the tanginess of feta cheese, all infused with the vibrant flavors of the Mediterranean.
Ingredients:
– 1 cup cooked bulgur
– 1/2 cup chopped fresh parsley
– 1/4 cup chopped scallions (green onions)
– 1/2 cup crumbled feta cheese
– 1/4 cup chopped fresh mint leaves
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine bulgur, parsley, scallions, and mint.
2. In a small bowl, whisk together lemon juice and olive oil.
3. Pour the dressing over the bulgur mixture and toss to coat.
4. Crumble feta cheese over the top of the salad and season with salt and pepper to taste.
5. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: None! This salad is ready in just a few minutes.
Spicy Tabbouleh with Jalapeños
A flavorful twist on the classic Middle Eastern salad, this Spicy Tabbouleh with Jalapeños adds a bold kick from the addition of jalapeños. Perfect for those who like a little heat in their dishes!
Ingredients:
– 1 cup bulgur
– 2 cups water
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh mint
– 1/2 cup diced tomatoes
– 1 jalapeño pepper, seeded and finely chopped
– 2 tablespoons olive oil
– 2 tablespoons lemon juice
– Salt and pepper to taste
Instructions:
1. Rinse the bulgur and soak it in water for at least 30 minutes.
2. Drain and rinse the bulgur again, then transfer it to a bowl.
3. Add parsley, mint, tomatoes, jalapeño, olive oil, lemon juice, salt, and pepper to the bowl with the bulgur.
4. Mix well until all the ingredients are combined.
5. Serve immediately, or refrigerate for up to 24 hours.
Cooking Time: 10 minutes (including soaking time)
Roasted Vegetable Tabbouleh
This recipe combines the flavors of roasted vegetables with the freshness of tabbouleh, creating a delicious and healthy dish perfect for any meal.
Ingredients:
– 2 cups cooked bulgur
– 1 cup chopped kale, stems removed
– 1 cup mixed roasted vegetables (such as zucchini, bell peppers, carrots, and red onion)
– 1/4 cup chopped fresh parsley
– 2 tablespoons lemon juice
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1/4 teaspoon sumac (optional)
Instructions:
1. Preheat oven to 425°F (220°C). Toss the mixed vegetables with olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
2. In a large bowl, combine cooked bulgur, chopped kale, roasted vegetables, parsley, lemon juice, and sumac (if using).
3. Season with salt and pepper to taste.
4. Serve warm or at room temperature.
Cooking Time: 45-50 minutes
Lentil and Tabbouleh Fusion Bowl
Elevate your mealtime with this creative fusion bowl, combining the hearty goodness of lentils with the fresh flavors of tabbouleh. This dish is perfect for a quick weeknight dinner or a nutritious lunch.
Ingredients:
– 1 cup cooked lentils
– 2 cups mixed greens (arugula, parsley, mint)
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped scallions
– 2 tablespoons olive oil
– 1 tablespoon lemon juice
– Salt and pepper to taste
– 1/4 teaspoon cumin
Instructions:
1. In a large bowl, combine cooked lentils, mixed greens, parsley, scallions, olive oil, lemon juice, salt, pepper, and cumin.
2. Toss gently to combine.
3. Serve immediately, garnished with additional parsley if desired.
Cooking Time: 10-15 minutes (cooking time for lentils varies depending on method)
Avocado Tabbouleh with Lime Dressing
This vibrant salad combines the richness of avocados with the brightness of lime, all wrapped up in a refreshing tabbouleh. Perfect for a light and satisfying meal or as a side dish.
Ingredients:
– 2 ripe avocados, diced
– 1 cup bulgur
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh mint
– 2 tablespoons freshly squeezed lime juice
– Salt, to taste
– 2 cloves garlic, minced (optional)
– 1 tablespoon olive oil
Instructions:
1. Cook the bulgur according to package instructions. Allow it to cool.
2. In a large bowl, combine the cooled bulgur, parsley, mint, and lime juice. Toss to combine.
3. Add the diced avocado, salt, and garlic (if using). Toss gently to combine.
4. Drizzle with olive oil and toss again to coat.
5. Serve immediately, garnished with additional herbs if desired.
Cooking Time: 15 minutes
Beetroot Tabbouleh with Goat Cheese
A vibrant twist on the classic Middle Eastern salad, this recipe combines the earthy sweetness of beetroot with the tanginess of goat cheese.
Ingredients:
– 2 large beetroot, peeled and diced
– 1 cup cooked bulgur wheat
– 1/4 cup crumbled goat cheese
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh mint
– 2 tablespoons olive oil
– 2 tablespoons lemon juice
– Salt to taste
Instructions:
1. Preheat oven to 200°C (400°F). Wrap beetroot in foil and roast for 45 minutes, or until tender.
2. Cook bulgur wheat according to package instructions. Let cool.
3. In a large bowl, combine cooked bulgur, roasted beetroot, goat cheese, parsley, mint, olive oil, lemon juice, and salt. Mix well.
4. Serve immediately, garnished with additional fresh herbs if desired.
Cooking Time: 45 minutes (including roasting time)
Chickpea Tabbouleh with Tahini Dressing
This recipe combines the traditional Lebanese salad, tabbouleh, with the creamy richness of tahini dressing and the nutty flavor of chickpeas. The result is a flavorful and nutritious dish perfect for a quick lunch or dinner.
Ingredients:
– 1 cup cooked chickpeas
– 2 cups bulgur
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh mint
– 1/2 cup chopped scallions (green onions)
– 2 tablespoons lemon juice
– 1 teaspoon olive oil
– Salt and pepper to taste
– Tahini dressing (see below)
Tahini Dressing:
– 1/2 cup tahini
– 1 tablespoon lemon juice
– 1 tablespoon water
– 1 minced garlic clove
– Salt and pepper to taste
Instructions:
1. Cook the bulgur according to package instructions.
2. In a large bowl, combine cooked chickpeas, bulgur, parsley, mint, and scallions.
3. In a small bowl, whisk together tahini dressing ingredients.
4. Pour the dressing over the salad and toss to combine.
5. Season with salt and pepper to taste.
6. Serve immediately.
Cooking Time: 20 minutes
Persian Tabbouleh with Pomegranate Seeds
A classic Middle Eastern salad, Persian Tabbouleh is a refreshing blend of bulgur, parsley, tomatoes, and pomegranate seeds. This recipe adds a burst of juicy sweetness to the traditional version.
Ingredients:
– 1 cup fine bulgur
– 1/2 cup chopped fresh parsley
– 1/2 cup diced ripe tomatoes
– 1/4 cup chopped scallions (green onions)
– 1/4 cup pomegranate seeds
– 2 tablespoons olive oil
– 2 tablespoons freshly squeezed lemon juice
– Salt to taste
Instructions:
1. Rinse the bulgur and soak it in cold water for at least 30 minutes. Drain and set aside.
2. In a large bowl, combine parsley, tomatoes, scallions, and pomegranate seeds.
3. In a small bowl, whisk together olive oil and lemon juice. Pour over the bulgur mixture.
4. Add salt to taste and toss everything together gently.
5. Serve immediately or refrigerate for up to 2 hours.
Cooking Time: None! This salad is ready in just a few minutes.
Gluten-Free Tabbouleh with Cauliflower Rice
A Middle Eastern-inspired salad gets a low-carb twist by substituting traditional bulgur with cauliflower rice, making it perfect for gluten-free and paleo diets. This vibrant salad is packed with nutritious ingredients and bursting with flavor.
Ingredients:
– 1 head of cauliflower
– 1/4 cup freshly chopped parsley
– 1/4 cup freshly chopped mint
– 2 tablespoons olive oil
– 2 tablespoons lemon juice
– Salt to taste
– 1/2 teaspoon black pepper
Instructions:
1. Pulse the cauliflower in a food processor until it resembles rice.
2. In a large bowl, combine the cauliflower “rice,” parsley, and mint.
3. Drizzle with olive oil and lemon juice; season with salt and black pepper to taste.
4. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: 10 minutes (prep time only)
Tabbouleh Stuffed Bell Peppers
A flavorful twist on traditional stuffed peppers, these Tabbouleh-stuffed bell peppers combine the freshness of parsley and bulgur with the sweetness of roasted peppers.
Ingredients:
– 4 large bell peppers, any color
– 1 cup cooked bulgur
– 1/2 cup chopped fresh parsley
– 1/4 cup chopped scallions (green onions)
– 1/4 cup crumbled feta cheese (optional)
– 2 tablespoons olive oil
– Salt and pepper to taste
– 1 tablespoon lemon juice
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a bowl, mix together cooked bulgur, parsley, scallions, feta cheese (if using), olive oil, salt, pepper, and lemon juice.
4. Stuff each bell pepper with the Tabbouleh mixture, filling to the top.
5. Place peppers in a baking dish and cover with aluminum foil.
6. Bake for 30 minutes, then remove foil and bake an additional 15-20 minutes, until peppers are tender.
Cooking Time: 45-50 minutes
Grilled Shrimp Tabbouleh Salad
A refreshing summer salad that combines the sweetness of grilled shrimp with the tanginess of tabbouleh and a hint of lemon. This easy-to-make recipe is perfect for a light and flavorful meal or as a side dish.
Ingredients:
– 1 pound large shrimp, peeled and deveined
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1/4 cup fresh parsley, chopped
– 1/4 cup fresh mint, chopped
– 1/2 cup bulgur
– 2 tablespoons freshly squeezed lemon juice
– Salt and pepper to taste
Instructions:
1. Preheat grill to medium-high heat.
2. In a bowl, whisk together olive oil, garlic, parsley, and mint.
3. Add the shrimp and toss to coat; season with salt and pepper.
4. Grill shrimp for 2-3 minutes per side, or until pink and cooked through.
5. In a large bowl, combine bulgur, lemon juice, and a pinch of salt and pepper.
6. Top the tabbouleh with grilled shrimp and serve immediately.
Cooking Time: 15 minutes
Tabbouleh with Roasted Garlic and Pine Nuts
This refreshing Middle Eastern salad gets a boost from the rich flavors of roasted garlic and toasted pine nuts, adding depth to the classic bulgur and herb combination.
Ingredients:
– 1 cup bulgur
– 2 cups water
– 4 cloves garlic, peeled and separated into individual cloves
– 2 tablespoons olive oil
– Salt and pepper, to taste
– 1/4 cup pine nuts
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh mint
– 2 tablespoons freshly squeezed lemon juice
Instructions:
1. Preheat oven to 400°F (200°C).
2. Wrap garlic cloves in foil and roast for 30-40 minutes, or until tender.
3. Cook bulgur according to package instructions.
4. In a pan, toast pine nuts over medium heat for 5-7 minutes, or until fragrant.
5. In a large bowl, combine cooked bulgur, roasted garlic, toasted pine nuts, parsley, mint, and lemon juice.
6. Season with salt and pepper to taste.
7. Serve at room temperature.
Cooking Time: 45 minutes
Watermelon Tabbouleh with Mint
This refreshing salad combines the sweetness of watermelon with the brightness of fresh mint, all wrapped up in a flavorful tabbouleh dish.
Ingredients:
– 4 cups watermelon chunks (about 1 small melon)
– 1/2 cup bulgur
– 1/4 cup chopped fresh mint leaves
– 1/4 cup chopped scallions (green onions)
– 2 tablespoons lemon juice
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine bulgur, mint, scallions, salt, and pepper.
2. In a separate bowl, whisk together lemon juice and olive oil.
3. Add the watermelon chunks to the dressing and toss to coat.
4. Combine the watermelon mixture with the tabbouleh mixture and stir gently.
5. Serve immediately or refrigerate for up to 2 hours.
Cooking Time: 10 minutes
Tabbouleh with Grilled Halloumi
A refreshing summer salad that combines the creamy richness of grilled halloumi cheese with the vibrant flavors and textures of tabbouleh.
Ingredients:
– 1 block of halloumi cheese
– 2 cups of bulgur wheat
– 1/4 cup of chopped fresh parsley
– 1/4 cup of chopped fresh mint
– 1/4 cup of chopped scallions (green onions)
– 2 tablespoons of lemon juice
– Salt and pepper to taste
– 2 tablespoons of olive oil
Instructions:
1. Preheat grill or grill pan to medium-high heat.
2. Brush both sides of the halloumi cheese with olive oil and season with salt and pepper.
3. Grill the halloumi for 2-3 minutes per side, until golden brown and slightly charred.
4. In a large bowl, combine bulgur wheat, parsley, mint, scallions, lemon juice, salt, and pepper.
5. Cut the grilled halloumi into cubes and add to the salad.
6. Toss gently to combine.
Cooking Time: 15 minutes
Tabbouleh with Sun-Dried Tomatoes and Basil
This Lebanese-inspired salad combines the brightness of parsley, the sweetness of sun-dried tomatoes, and the fragrance of basil for a refreshing side dish or light lunch.
Ingredients:
– 1 cup bulgur
– 2 cups water
– 1/4 cup chopped fresh parsley
– 1/4 cup chopped fresh mint
– 1/2 cup sun-dried tomatoes, chopped
– 1/4 cup extra-virgin olive oil
– 2 tablespoons lemon juice
– Salt and pepper to taste
– Fresh basil leaves for garnish
Instructions:
1. Rinse the bulgur and soak it in water for at least 30 minutes. Drain and set aside.
2. In a large bowl, combine parsley, mint, sun-dried tomatoes, olive oil, lemon juice, salt, and pepper. Mix well.
3. Add the soaked bulgur to the bowl and toss gently to combine.
4. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
5. Garnish with fresh basil leaves before serving.
Cooking Time: None
Tabbouleh with Roasted Eggplant and Za’atar
This refreshing salad combines the flavors of roasted eggplant, tangy bulgur, and aromatic za’atar for a unique twist on traditional tabbouleh.
Ingredients:
– 1 large eggplant
– 1 cup bulgur
– 1/2 cup chopped fresh parsley
– 1/4 cup chopped scallions (green onions)
– 1/4 cup chopped mint leaves
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– Salt and pepper to taste
– 1 teaspoon za’atar
Instructions:
1. Preheat oven to 400°F (200°C). Roast the eggplant for 30-40 minutes, or until tender.
2. Cook bulgur according to package instructions. Drain and set aside.
3. In a large bowl, combine roasted eggplant, cooked bulgur, parsley, scallions, mint, garlic, lemon juice, salt, and pepper.
4. Drizzle olive oil over the mixture and toss to combine.
5. Sprinkle za’atar over the top and serve.
Cooking Time: 40-50 minutes
Summary
Beat the heat with these refreshing and flavorful tabbouleh recipes perfect for summer! From classic Lebanese versions to innovative twists like quinoa and avocado additions, there’s something for everyone. Try making a Mediterranean tabbouleh with feta cheese, or spice things up with jalapeños. You can even add roasted vegetables, lentils, or grilled shrimp for added texture and nutrition. With so many options, you’ll never get bored of this popular Middle Eastern salad.
