Friday, November 19, 2010


This is a great summer recipe, but I just gave a presentation about the foods of the Middle East where I used this so I am posting it now instead. You can find bulgur in the natural foods section or the bulk foods section of most grocery stores. If you want to substitute cooked quinoa that works well too. You must use fresh parsley as it creates most of the green bulk for the salad. A 28 oz can of diced tomatoes drained and rinsed can be used in the winter. DO NOT skimp on the olive oil. It is heart healthy and adding less with give you a dry salad. This can be served as a side or eaten as a sandwich in a pita pocket. It also works well in a falafel. I doubled this recipe for my presentation and it made a ridiculous amount that I will half it when I make it again.


  • 2 cups vegetable stock (for vegetarian option), chicken stock or water
  • 1 teaspoon salt
  • 2 cups bulgur wheat
  • 1/2 cup olive oil
  • Zest and juice from 2 lemons
  • 5-6 Roma or plum tomatoes, seeded and chopped
  • 1 Red onion, chopped
  • 1 Cucumber, peeled, seeded and chopped
  • 2-3 cups parsley, chopped
  • 1 cup fresh mint leaves, chopped


1 Place the bulgur in a medium sized bowl. Bring the stock or water and the teaspoon of salt to a boil, pour it over the bulgur. Let sit for 30 minutes to an hour.
2 In a large bowl, add the olive oil, lemon juice, bulgur and mix well. Add in all the other ingredients and mix to combine.
3 Taste the tabbouleh, and add more salt, olive oil or more lemon juice to taste. Let marinate for at least 30 minutes before serving. Will keep chilled for several days.

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