Mound of tabbouleh salad with pita, lettuce, tomato, and lemon garnishes

Salads A Taste of the Middle East

The rising popularity of tabbouleh proves that good food connects with people. This Middle Eastern salad is claimed by many different lands as their own, but whether it’s the Lebanese (less wheat, more spices), Turkish (added pomegranate and tomato paste) or Armenian (no mint, added cucumber) varieties, this parsley salad is a delightful main course, side dish or pita filling. The combination of masses of iron-rich parsley and high fiber, whole wheat is the epitome of the Mediterranean diet. For those with gluten limitations, a tasty variation can be made using quinoa instead of bulgur.

Mediterranean Parsley and Bulgur Wheat Tabbouleh Salad

Recipe courtesy of
  • Chef Edwin Cabrera

Prep Instructions

  • Yield: 6 (1/2 cup) servings
  • Prep Time: 8 minutes
  • Cook Time: 6 minutes
  • Total Time: 14 minutes

Recipe Ingredients

  • 1/2 cup bulgur wheat
  • 1/2 cup boiling water
  • 1/2 cup Italian parsley, chopped
  • 1/2 tablespoon green onions, thinly sliced
  • 2 plum tomatoes, diced
  • 1 tablespoon fresh mint, chopped
  • 2 teaspoons fresh garlic, minced
  • 1/2 teaspoon olive oil
  • 2 tablespoons lemon juice
  • 1/8 teaspoon kosher salt
  • 1/4 teaspoon black pepper

Instructions

  1. Follow the prep technique next to each ingredient.
  2. In a small bowl combine boiling water and bulgur wheat. Cover with plastic for 5 minutes or until water is absorbed; fluff with a fork and cool completely. Combine the rest of the salad ingredients and fold in the cooked bulgur wheat. Keep refrigerated.

Category Tags

Cholesterol-free
Diabetes-friendly
Low carbohydrate / low sugar
Low fat / low saturated fat
Low sodium
Peanut-free
Tree nut-free
Vegan
Vegetarian
Whole food, plant-based
Whole grain

Nutritional Data

Calories: 52.06
Fat: 0.65 g
Saturated Fat: 0.10 g
Cholesterol: 0 mg
Sodium: 46.84 mg
Carbohydrates: 10.81 g
Fiber: 2.01 g
Sugars: 0.78 g
Protein: 1.89 g
© AdventHealth