By Christyna Mangum
Tabbouleh
Chef’s 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.
Updated at: Thu, 17 Aug 2023 00:18:15 GMT
Nutrition balance score
Great
Glycemic Index
42
Low
Glycemic Load
10
Low
Nutrition per serving
Calories190.5 kcal (10%)
Total Fat9.3 g (13%)
Carbs22.8 g (9%)
Sugars1.8 g (2%)
Protein6.6 g (13%)
Sodium519.2 mg (26%)
Fiber4.3 g (15%)
% Daily Values based on a 2,000 calorie diet
Ingredients
6 servings
2lemons
medium
1 cupbulgur wheat
1 ½ cupswater
boiling
1 cupfresh parsley
3green onions
1tomato
large
1cucumber
small
2 tablespoonsolive oil
¾ teaspoonsalt
¼ teaspoonground black pepper
ground cayenne pepper
or paprika
Optional
Materials
Instructions
In Advance
Step 1
Rinse and cut lemons in half. In a medium bowl, squeeze juice. Discard seeds.
Step 2
Add bulgur and boiling water to lemon juice. Cover and let rest until bulgur is soft and chewy, about 30 minutes.
Preparation
Step 3
Rinse parsley, green onions, tomato, and cucumber. If using mint leaves, rinse now.
Step 4
Chop parsley. If using mint leaves, chop now.
Step 5
Trim ends off green onions. Thinly slice, using white and green parts.
Step 6
Remove core from tomato. Dice.
Step 7
Slice cucumber in half lengthwise. Scoop out seeds with a spoon and discard. Dice cucumber.
Step 8
If using feta, dice now.
Step 9
In a colander, drain excess liquid from bulgur mixture. Return bulgur to bowl.
Step 10
Add parsley, green onions, tomato, cucumber, and remaining ingredients to bowl. Mix well to combine.
Step 11
If using feta and mint leaves, add now. Mix gently before serving.
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