Delight in the Refreshing Taste of Tabbouleh!

Cool off with Tabbouleh, made with cucumbers, mint, parsley, tomatoes, onions, lemon juice, olive oil and whole wheat bulgur.

According to Wikipedia, tabbouleh is a salad of Arab origin and is “traditionally made of bulgur, tomato, and finely chopped parsley and mint, often including onion and garlic, seasoned with olive oil, lemon juice and salt.”

Tabbouleh stores well and tastes as good or better the second day. Exact amounts of ingredients aren’t necessary … so don’t worry if you have slightly too much parsley, not enough cucumbers, an extra tablespoon or so of lemon juice and so on.

If you’ve never eaten bulgur, a form of dried cooked wheat made from whole wheat kernels that have been cracked into small pieces, tabbouleh is a delicious way to start. Bulgur is easy to prepare and can be refrigerated or frozen for later use. For more bulgur recipes, visit the Wheat Foods Council website at wheatfoods.org.

(For a printer-friendly copy of the following recipe, use the “Print & PDF”  button in the “Share this” section below the recipe.)

Ingredients:

  •  1 cup uncooked bulgur
  •  3/4 cup chopped cucumber
  •  3/4 cup chopped tomato
  • 1/2 cup chopped fresh parsley
  • 1/4 cup chopped fresh mint leaves
  • 1/4 cup sliced green onions or 2 tablespoons finely chopped sweet onion
  • 1 clove garlic, finely chopped
  • 1/4 cup olive oil
  • 1/4 cup lemon juice

Directions:

  1. Prepare bulgur according to package directions for starting with one cup of uncooked bulgur and the recommended amount of water for reconstituting this dry volume. The directions will tell you how long to let the bulgur set to absorb the water and become softer.
  2. After the bulgur is ready, mix together bulgur, cucumber, tomato, parsley, mint, onions, and garlic.
  3. In a separate bowl, whisk together olive oil and lemon juice. Combine with the other ingredients, mixing well.
  4. Refrigerate and let chill for 2 hours before serving for the flavors to meld.
  5. Season with salt and pepper, to taste, before serving.

Makes 6 servings

Alice’s tips:

  1. Before chopping parsley and mint, wash in a colander held under running water. Spin dry in a salad spinner or roll in paper towels to dry.
  2. Get more juice from the lemon by rolling it gently on a flat surface to loosen the membranes.

5 responses to “Delight in the Refreshing Taste of Tabbouleh!

  1. This looks like a it would make a great addition to my “Summer of Salad.” Thanks for sharing!

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  2. Thanks for adding to your Summer of Salad. It uses so many fresh summer ingredients! And, you can make it in the cool of the morning, then enjoy it that night! Enjoy!

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  3. Pingback: Hear! Hear! for Fresh Herbs | Cook It Quick!

  4. Is your tabbouleh recipe okay for diabetics? I do love tabbouleh and made it frequently pre-diabetes. I remember that the recipe I used back then (before 1998) had relatively little bulghur and was mostly parsley & mint. Is it safe for me to reintroduce tabbouleh to my diet? BTW, I rarely use dressings at all in my usual (not tabbouleh) salads. I began using lemon only when, dining out, I never knew what to expect (taste, ingreds., etc.), so I decided to just ‘lose’ the dressings altogether. The chef at the Rib Room, Omni Hotel, in NOLA (abt. 1994), was quite insulted that I didn’t want what he graciously assured was a most excellent dressing (his ‘house’ dressing). I’m certain he was correct, but I held out for lemon. marilyn

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    • Hi Marilyn, I am afraid I can’t give you a definite “yes” or “no” answer to your question. It depends on the type of diet plan recommended by your health care provider and how this recipe would fit in with that. Here is a direct link to the Food & Fitness section of the American Diabetes Association website that also may be helpful in determining what is best for you: http://www.diabetes.org/food-and-fitness/?loc=GlobalNavFF

      Good for you for holding out for what you wanted when being served a salad!

      Like

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