Tabbouleh. Tabouleh. Tabouli. Taboulah. It doesn’t matter how you spell it any way tastes divine.

This Levantine dish is one of my favorites. Come summer time this salad shows up on the table A LOT. It is made with fresh food and herbs from my garden. This salad is refreshing and light. But I can’t just wait for summer to eat it, it is wonderful anytime of the year even if the ingredients are not the freshest.

I’ve always associated this dish with the Mediterranean region, particularly Greece. However, I have come to learn that it is just as popular in Western Arabic countries. Thus the term Levantine which includes the Eastern Mediterranean beginning at Greece, the Western part of the of the Middle East (beginning at Turkey, then south just before Saudi Arabia), and includes the African countries Syria and Egypt. In total there are 12 countries that make up the Levantine group.

Although the main ingredients parsley, bulgur, and onion remain the same from region to region, there are variations in the proportions of parsley and bulgur. While some prefer more parsley than bulgur, other prefer the opposite. Pomegranate seeds are used rather than tomato in some areas. I prefer more parsley than bulgur, or grain, and I’ve never had it with pomegranate seeds.

I hope you enjoy my variation of this dish. But, before we get to the recipe, let’s learn about how the food in this dish help your body.

Toasted Naan with hummus and topped with tabouli.

How Tabouli works for your body.

Whole grains are a good source of fiber which aides in a healthy digestive tract. There are many different types of grains to choose from and just about any work in this dish. So use what you like and what you have but, makes sure it’s whole grain to get the maximum benefit for your body. Examples include quinoa, farro, bulgar, rice.

Parsley is a great source for Vitamin C which, among many things, is an antioxidant, immune booster, and aides in iron absorption. Because parsley is diuretic it makes a great kidney cleansing food. This action also makes it a great food for those that suffer from gout.

Mint is aromatic and has refreshing and energizing properties. It enhance moods, relieves pain, and aides digestive function.

Onions are a pungent food that is very beneficial for the lungs. Prolonged use keeps asthma attacks at bay. There are many claims that onions prevent many different types of cancers. It is an excellent food for diabetics as long term use stabilizes glucose levels.

Tomatoes are so juicy and tasty, especially when fresh. But don’t just eat them because they taste good, guess what, they are great for maintaining healthy cardiovascular function. Tomatoes contain the antioxidant lycopene, Vitamins C, K1, B9 (folate), and potassium. Tomatoes help maintain a health heart.

Lemon is such an amazing citrus fruit. It has such diverse uses. Health wise, it is a fine source for Vitamin C, it acts as a liver cleanser, it is anti-inflammatory, increases metabolic rate which, is fantastic for anyone trying to shed weight, plus it is good for dental health.

Garlic is an immune booster. Eaten raw, garlic produces alliin, a natural antibiotic. Garlic reduces blood pressure, decreases cholesterol, and has been known to remove heavy toxins from the body. The raw taste of garlic is strong and lingers. The nice thing about eating it raw in tabouli is you get all the benefits of the herb and the parsley covers up the strong taste and smell of the garlic!

Cucumber is a fabulous cooling and hydrating food. It promotes skin and bone health. It works on the kidney and bladder to ensure proper function.

And there you have it! Enjoy the recipe, and let me know what you think.

The Wild Alex Herbs recipe for Tabouli


  • Servings: 4-6
  • Difficulty: easy
  • Print

This dish makes a great snack, lunch, or side dish.


  • fresh parsley, chopped – 2 cups
  • fresh mint, chopped – 1/2 cup
  • tomatoes (roma/cherry) chopped with skin – 1 cup
  • whole grain (quinoa, faro, wheat berries, brown rice, bulgar) – 1 cup cooked
  • cucumber, diced – 1 cup
  • onion, diced – 1/2 cup
  • feta, brick from brine, – 4 oz crumbled
  • lemon juice – 3 Tablespoons
  • olive oil – 2 Tablespoons
  • salt & pepper -1/4 teaspoon each
  • garlic, crushed with garlic press – 3-4 small cloves


  1. Salad: In a medium bowl add parsley, mint, tomatoes, grain, cucumber, onion, feta.
  2. For the dressing: In a separate bowl mix together lemon juice, oil, S& P, and garlic. Mix well.
  3. Add the dressing to the salad bowl and mix until well combined.
  4. Eat as is or serve with toasted pita pockets or naan, and hummus.

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