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Tabbouleh in a white serving dish.

Tabbouleh

Chef Alicia McCabe
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Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Course Side Dish
Servings 6
Calories 147

Ingredients 

  • 2 Lemon
  • 1 cup Bulgur Wheat
  • 1 cup Parsley Fresh
  • 3 Green Onions
  • 1 Tomato Large
  • 1 Cucumber Small
  • 2 Tablespoons Olive Oil
  • ¾ teaspoon Salt
  • ¼ teaspoon Ground Black Pepper
  • 1 pinch Cayenne Pepper Or paprika
  • 4 ounces Feta Cheese Optional
  • ¼ cup Mint Leaves Optional

Equipment

  • Stovetop
  • Colander
  • Medium Bowl
  • Medium Saucepan

Instructions

  • Rinse and cut lemons in half. In a medium bowl, squeeze juice. Discard seeds.
  • Add bulgur and boiling water to lemon juice. Cover and let rest until bulgur is soft and chewy, about 30 minutes.
  • Rinse parsley, green onions, tomato, and cucumber. If using mint leaves, rinse now.
  • Chop parsley. If using mint leaves, chop now.
  • Trim ends off green onions. Thinly slice, using white and green parts.
  • Remove core from tomato. Dice.
  • Slice cucumber in half lengthwise. Scoop out seeds with a spoon and discard. Dice cucumber.
  • If using feta, dice now.
  • In a colander, drain excess liquid from bulgur mixture. Return bulgur to bowl.
  • Add parsley, green onions, tomato, cucumber, and remaining ingredients to bowl. Mix well to combine.
  • If using feta and mint leaves, add now. Mix gently before serving.

Notes

  • For best flavor, let tabbouleh rest in the fridge overnight before serving.
  • Serve over grilled fish or meats, with hummus and pita, or as a stuffing inside fresh tomatoes.
  • Try using 3 cups of other cooked whole grains in place of the bulgur. You may like brown rice, couscous, or wheat berries.
  • Look for bulgur near the pasta or rice in your store. Or, you may find it in the specialty, health, or ethnic foods aisles.
  • The 2 Tablespoons of olive oil can be substituted for canola oil.

Nutrition

Nutrition Facts
Tabbouleh
Amount per Serving
Calories
 
147
Calories from Fat 45
% Daily Value*
Fat
 
5
g
8
%
Saturated Fat
 
1
g
6
%
Trans Fat
 
1
g
Sodium
 
304
mg
13
%
Potassium
 
335
mg
10
%
Carbohydrates
 
24
g
8
%
Fiber
 
6
g
25
%
Sugar
 
2
g
2
%
Protein
 
4
g
8
%
Vitamin A
 
1126
IU
23
%
Vitamin C
 
38
mg
46
%
Calcium
 
45
mg
5
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Bulgur Wheat, Cayenne, Cayenne Pepper, Cucumber, Cucumbers, Feta Cheese, Green Onion, Green Onions, Lemon, Lemons, Mint, Mint Leaves, Olive Oil, Parsley, Tomato, Tomatoes, Vegetarian