Last Updated on May 26, 2023
Tabouleh is a refreshing parsley salad that’s typically made with bulgur wheat. If you are looking for a grain free Tabouleh recipe, you are in for a treat. This Tabouleh recipe has an AIP option and is also compliant with paleo, GAPS, and SCD diets.
Tabouleh
Tabouleh is also referred to as tabbouleh, tabbouli, tabouli, or taboulah – it’s all the same thing!
I’m not sure how much of an expert an Italian can be on Tabouleh, but I CAN say I love tabouli salad! It’s light and refreshing and even tastes good along side a mound dollop of White Bean Hummus. I adore Middle Eastern food. Actually, I enjoy a variety of ethnic foods.
What is Tabouleh?
Authentic tabbouleh is a nutrient-rich and hearty classic Middle Eastern salad made with fresh parsley, green onions, fresh herbs, finely chopped vegetables, and bulgur wheat. Since we are grain-free, this bulgur salad has been modified to omit the grains – but not the flavor!
Is Tabouleh Salad Healthy?
Tabouleh is a vegetarian dish that is not only healthy, but also has zero cholesterol and is loaded with fiber and other vitamins. It’s extrememly low in fat (virtually fat-free!). So, if healthy eating is important to you, Tabouleh will make a perfect side dish.
Is Tabouleh grain free?
You probably know that the traditional recipe for Tabouleh is made with bulgur wheat, which, of course, is a grain not allowed in my BIG FAT grain free life.
Don’t despair though, I think this is the best tabouleh recipe that leaves out bulgur wheat. I’ve tried many.
My Tabouli recipe is grain-free, hearty and full of healthy ingredients. You won’t even miss the grains!
Grain-Free Tabouleh
Just when despair had set in, I found a recipe in my new, amazing cookbook, Eat Well, Feel Well by Kendall Conrad for Tabouleh without bulgur. She actually explains a brilliant technique of pulsing zucchini in a food processor until it resembles tiny grains of bulgur wheat. Fantastic.
Kendall’s Eat Well, Feel Well cookbook contains over 150 mouth-watering recipes that are all SCD compliant. It has given me hope that a restricted diet doesn’t have to restrict our taste buds. The book has received rave reviews – even from one of my favorite Italians, Giada.
This grain-free Tabbouleh recipe is my interpretation of Kendall’s Tabouleh recipe.
What is in Grain-Free Tabouleh?
This version of Tabouleh uses pulsed (or riced) zuchinni in place of bulgur. You could also try it with riced cauliflower!
Tabouleh Ingredients
- curly parsley
- scallions (green and white parts)
- cucumbers
- zuchinni
- ripe tomatoes (omit if on an AIP diet)
- lemon juice
- olive oil
- sea salt & pepper (omit pepper if strict AIP)
How Do You Make Tabouleh?
Tabouleh is easy to prepare and contains just a few ingredients. This refreshing parsley salad is exploding with freshness. The key to making the best Tabouleh is to take your time when chopping everything up.
You want to avoid a food processor for everything, other than the zuchinni because it will ruin the texture of your salad.
Here’s How You Make Grain Free Tabouleh
1.) Start by washing and trimming the stems off the curly parsley. Then, spin it in a salad spinner to remove any excess water (you want it as dry as possible).
2.) Finely chop your parsley by hand. Don’t use a food processor, your parsley will turn to mush!
3.) Next, finely chop the scallions, both white and green parts.
4.) Then peel, seed, and finely chop the cucumbers.
5.) Finely chop the tomatoes, removing all the seeds and extra juice.
6.) Place parsley, scallions, cucumbers and tomatoes (if using) in a large bowl.
7.) Next, trim the ends of the zuchinni and cut into large chunks. In food processor fitted with blade, add zucchini and pulse until it resembles fine grains. Add to mixing bowl and toss.
8.) Add fresh lemon juice and olive oil to taste, coating well.
9.) Lastly, add salt and pepper. Taste and adjust seasoning.
10.) Cover tabouleh and marinate in fridge for at least an hour.
Tips for Tabouleh Salad
- Chop the ingredients into fine pieces. Getting a fine chop on the parsley is super important. Avoid using a food processor for everything but the zuchinni (you are “ricing” the juchinni to give it a grain texture). A food processor will ruin the texture of your salad. Nobody wants mushy Tabouleh!
- Use firm tomatoes (if not AIP). They key is to not release a lot of the excess juice from the tomatoes. You should use fresh tomatoes that are ripe, but firm. Be sure to scoop out all the seeds and tomato juice before finely choopping them.
- Squeeze your own lemoms for juice. Don’t use the bottled stuff for this salad. Using a freshly-squeezed lemon will impart the best flavor.
- Be sure the parsley is dried extremely well. This is super important tip and will give you the best results. If you must, pat with paper towels after using a salad spinner.
- Use a high-quality olive oil. For a more flavorful tabouleh salad, select an olive oil with a bold, rich flavor.
- If you make this dish more than an hour ahead of time, add the tomatoes just before serving.
- Taste before serving and a pinch of salt if needed.
Tabbouleh is a fresh salad most often served either cold or at room temperature. It makes a great side dish for any Mediterranean style meal or as a main component of lunch.
FAQ About Tabouleh
You might be wondering about substitutions or if you can make this herb salad more than a couple hours ahead of time. Let’s answer those questions!
Can I use flat-leaf parsley instead of curly parsley?
If you prefer to use flat-leaf (Italian) parsley instead of curly parsley, go for it. They are similar in texture once finely chopped and the flavor won’t change. So, if that’s all you have on hand (or can find at the grocery store) then it will work.
Can you make a tabbouleh salad ahead of time?
It’s best to make Tabouleh at least an hour ahead of serving time to allow the flavors to marinate a bit. But, you don’t want to make it too far ahead of time as it is best served fresh.
If you will be storing it in the fridge for more that a few hours, just leave out the chopped tomatoes and add them just before serving.
Serving Suggestions
This tradtional Lebanese salad is a refreshing side dish that can be eaten on its own for a light meal. It also pairs well with white bean hummus, vegetable kabobs, grilled chicken, lamb chops, lamb meatballs, and roasted vegetables.
Variations
Here are some ways you can mix up Tabouleh salad to change the fresh flavors.
- Replace the parsley for kale.
- Toss in some chickpeas. (not AIP)
- Add olives for a nice tang.
- Replace tomatoes for pomegranate seeds to add in a pop of color.
- Add in some chopped fresh mint leaves.
- Sprinkle with feta cheese to add some creaminess. (not AIP)
- Add some chopped dill.
- Sprinking in some toasted nuts. (not AIP)
- Toss in some toasted pumpkin seeds. (not AIP)
- Mince some red onion to add to the mix.
How to Store Tabouleh Salad
Tabouleh is best served fresh, just and hour a more after you make it and let the juices build flavor.
The longer Tabouleh sits, the more it will wilt and lose crispness and freshness. But, if you must, store it in an airtight container for no more than a day or two. It’s best to finish it in the same day or on the next day.
Tabouleh does NOT freeze well.
PrintGrain-Free Tabouleh (Paleo, SCD, GAPS, AIP option)
Ingredients
- 2 bunches curly parsley, washed and trimmed of stems
- 4 scallions, chopped (green and white parts)
- 2 cucumbers, peeled, seeded and chopped
- 2 zuchinni
- 6–8 ripe plum tomatoes, seeded and chopped (omit for AIP)
- juice of 1 large lemon
- olive oil
- sea salt & pepper, to taste
Instructions
- Spin parsley in salad spinner to remove excess water.
- Finely chop parsley by hand. (A food processor will turn parsley to mush.)
- Place parsley, scallions, cucumbers and tomatoes (if using) in a large mixing bowl.
- Trim ends of zucchini. Cut into large chunks. In food processor fitted with blade, add zucchini and pulse until it resembles fine grains. Add to mixing bowl and toss.
- Add fresh lemon juice and olive oil to taste, coating well.
- Add salt and pepper. Taste and adjust seasoning.
- Cover tabouleh and marinate in fridge for at least an hour.
