Catholic Feast Day Recipes: Lebanese Tabbouleh

Celebrate the Feast of Our Lady of Mt Carmel on July 16th with this simple, refreshing summer feast day recipe, perfect for sharing with friends and family.  Enjoy recipes like this for every feast from the pre-1955 traditional Roman Catholic Calendar as part of our ‘Feasting with the Saints‘ annual recipe collection.

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Lebanese Tabbouleh

Prep Time: 20 minutes
Cook Time: 0 minutes (plus 30 minutes soaking time for bulgur, if using uncooked)
Servings: 4
Cuisine: Mediterranean
Dish: Lunch or Side Dish

This vibrant tabbouleh, inspired by the purity and grace of Our Lady of Mount Carmel, combines fresh herbs, nutty bulgur, and bright lemon to create a light, refreshing lunch. 

Ingredients

• ¾ cup fine bulgur (or pre-cooked bulgur for quicker preparation)
• 1 ½ cups flat-leaf parsley, finely chopped (about 1 large bunch)
• ¾ cup ripe tomatoes, diced (preferably Roma or vine-ripened for sweetness)
• ½ cup cucumber, peeled and finely diced
• ⅓ cup green onions, finely chopped (or substitute with red onion for a sharper bite)
• ¼ cup fresh mint leaves, finely chopped
• 3 tbsp extra-virgin olive oil (use a high-quality, cold-pressed variety for best flavor)
• 2 tbsp freshly squeezed lemon juice (adjust to taste)
• ½ tsp sea salt (or to taste)
• ¼ tsp freshly ground black pepper
• Optional: ½ cup cooked chickpeas, rinsed and drained, for added protein
• Optional: ¼ tsp ground sumac for a tangy, authentic Mediterranean touch

Instructions

1. Prepare the Bulgur: If using uncooked fine bulgur, rinse it under cold water, then place in a bowl and cover with 1 cup of warm water. Let it soak for 25–30 minutes until tender but not mushy. Drain excess water and fluff with a fork. If using pre-cooked bulgur, measure out ¾ cup and set aside.
2. Chop the Vegetables and Herbs: While the bulgur soaks, finely chop the parsley and mint, ensuring the leaves are dry to avoid a soggy salad. Dice the tomatoes and cucumber into small, uniform pieces (about ¼-inch cubes) for a balanced texture. Finely chop the green onions. Place all vegetables and herbs in a large mixing bowl.
3. Make the Dressing: In a small bowl, whisk together the olive oil, lemon juice, sea salt, and black pepper until emulsified. If using sumac, sprinkle it into the dressing and whisk again. Taste and adjust seasoning, adding more lemon juice for brightness if desired.
4. Combine the Salad: Add the prepared bulgur to the bowl with the parsley, tomatoes, cucumber, green onions, and mint. If including chickpeas, add them now. Pour the dressing over the mixture and toss gently to combine, ensuring all ingredients are evenly coated. Let the salad sit for 5–10 minutes to allow the flavors to meld.
5. Serve with Devotion: Transfer the tabbouleh to a serving platter or individual bowls. Garnish with a sprig of parsley or a sprinkle of sumac for a pop of color. Before eating, offer a Marian prayer, such as:
   “O Virgin of Mount Carmel, guide us with your holy scapular to your Son, Jesus. Bless this meal, a gift of your creation’s purity. Amen.”
6. Serving Suggestions: Serve chilled or at room temperature with pita bread, hummus, or grilled vegetables for a complete Mediterranean meal. For a heartier lunch, pair with grilled fish or chicken, keeping the dish light yet satisfying.

Find more new favourite feast day recipes to celebrate liturgical living for every feast day from the pre-1955 calendar (and discover the fascinating stories of the saints in the process) with our monthly recipe booklets. JULY’s booklet is available HERE.

Nutritional Notes

• This tabbouleh is rich in fiber from bulgur and vegetables, healthy fats from olive oil, and vitamins from fresh herbs and lemon.
• Approximate calories per serving (without chickpeas): 150 kcal; with chickpeas: 200 kcal.
• The dish is naturally vegan (without optional protein additions)

Tips

• For authenticity, use fine bulgur (#1 grade) rather than coarse. If unavailable, quinoa or couscous can be substituted, though the flavor will differ slightly.
• To enhance the Marian theme, serve on July 16, the Feast of Our Lady of Mount Carmel, or during a novena. Arrange the salad in a circular dish to symbolize the scapular’s protective embrace.
• Store leftovers in an airtight container in the refrigerator for up to 2 days. Refresh with a squeeze of lemon before serving.

Cultural and Spiritual Connection

The fresh herbs and bright flavors evoke the purity of the Mediterranean landscape, particularly the region near Mount Carmel in the Holy Land, where the Carmelite order was founded. This dish is a fitting tribute for a light lunch during Marian feast days or any time you seek a wholesome, prayerful meal.