Fresh Tabbouleh Salad
This summer tabbouleh (aka tabouli, tabouleh) salad is so refreshing and bright! With fresh lemon and burst of mint, it's a hit at any gathering. And it's dairy free! Plus, scroll to the bottom for ways to make this gluten-free & low FODMAP.
Miss Z
6/2/2026
Vibrant, refreshing, and bursting with herbaceous flavor, tabbouleh (aka tabouli, tabouleh) salad is the ultimate Middle Eastern chopped salad. Instead of being lettuce-heavy with a few herbs, this salad ditches the leafy greens completely to focus on herbs and vegetables and features tender bulgur. Tossed with bright lemon juice and extra-virgin olive oil, this healthy, no-cook dish only gets better as it sits, allowing the crisp and zesty flavors to meld together.
I have been making this super easy recipe for well over a decade, and it is my absolute favorite non-lettuce salad! I especially crave it in the summer, when I can gather my own fresh mint and parsley from outside to make it with. Another bonus, it’s dairy-free! No cheeses or creamy dressings, making it the perfect dish to bring as a side to big gatherings or potlucks. And depending on who you’re making it for, I’ve also included an easy way to make it gluten-free and low-FODMAP at the bottom of this article. While it’s ideal for large gatherings, I make it just for me all the time too. You can enjoy this salad as-is by itself, or if you need a little protein to pair with it, then I’d highly recommend my easy Grilled Lemon Lime Chicken recipe as a perfect compliment to this dish. Here’s how to make the Fresh Tabbouleh Salad:
This post contains affiliate links, which means I may receive a commission, at no extra cost to you, if you make a purchase through a link.
Ingredients
12 oz grape tomatoes / 2.5 cups cut in halves or thirds
1 large english cucumber / 2.5 cups chopped into small cubes
1 large bundle of parsley / 2 cups finely chopped
1 box Near East Tabouleh mix / ~2 cups prepared
This is not always available at all grocery stores, so here are a few links to purchase it online (4-pack: Check Amazon; 6-pack: Check Amazon).
Or you can just buy organic bulgar grains. It won’t have the seasoning pack that’s in the Near East package, but the recipe adds enough flavor as it is (Check Amazon).
1 can drain & rinsed chickpeas / ~ 1 cup
1 bundle of green onions / 1 cup chopped
1 lemon juiced
⅓ cup finely chopped mint
1 tsp red wine vinegar
Extra-virgin olive oil - Drizzled on to taste
Sea salt and pepper - I’d recommend a quality salt (Check Amazon)
Steps: Prep Time 20-25 minutes
Prepare the Near East bulgar grain mix. Simply pour the grain and spice packet into a larger heat-safe bowl. Boil 1 cup of water separately. Pour the water over the bulgur and spices and mix. Cover and set aside in the fridge to cool for about 30 minutes while making the rest of the salad. (Follow the bulgar grain directions if not using the Near East mix.)
Thoroughly wash all your vegetables and chop up as noted in the ingredients section.
Mix together the tomatoes, cucumbers, parsley, chilled bulgar, green onions, chickpeas, and mint together in a large bowl.
Add the lemon juice and red wine vinegar. Drizzle your desired amount of olive oil over the top. Sprinkle your desired amount of salt and pepper over the top (start light - you can always add more). Mix all together.
Taste test! It really is a recipe on preferences. So taste to see if you need to add more salt or olive oil or any other ingredient.
Serve and enjoy!
I hope you enjoy this zingy, crisp, refreshing salad! If you are bringing it to a larger gathering, then double the recipe. And please know, it’s very flexible - if you want more parsley - add it; more cucumber - go for it; if the mint amount is too much - tone it down! Please feel free to make it your own. May you, your family, and friends enjoy this salad!
For Gluten Free and Low-FODMAP, avoid using bulgar grains, and swap in some cooked quinoa instead.
For Low-FODMAP:
Be sure to only use the green part of the green onion, not the white part since it contains a high amount of fructans.
Use canned chickpeas, not dry, and be mindful of how much you eat at once. Only about ¼ cup of chickpeas a day is considered low-FODMAP.