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Tabbouleh in a white serving dish.
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Tabbouleh

This Tabbouleh recipe is a classic salad made with bulgur wheat, parsley, tomatoes, and mint, dressed with olive oil and lemon juice for a light dish.
Course Side Dish
Cuisine Levantine
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
Dietary Need Vegetarian
Cooking Method Stovetop
Program Cooking Matters
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Servings 6
Calories 147kcal
Author Chef Alicia McCabe

Equipment

  • Stovetop
  • Colander
  • Medium Bowl
  • Medium Saucepan

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

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

Calories: 147kcal | Carbohydrates: 24g | Protein: 4g | Fat: 5g | Saturated Fat: 1g | Trans Fat: 1g | Sodium: 304mg | Potassium: 335mg | Fiber: 6g | Sugar: 2g | Vitamin A: 1126IU | Vitamin C: 38mg | Calcium: 45mg | Iron: 2mg