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Bulgur Tabbouleh

Authentic Bulgur Tabbouleh a parsley salad flavored with bulgur, mint, scallions, tomatoes, and a bright lemony dressing. It's quick, fresh, easy, and absolutely delicious.

Prep Time
30 mins
Cook Time
30 mins
Total Time
35 mins
Servings: 6 servings (1 cup each)
Calories: 115 kcal
Course: Side Dish , Salad
Cuisine: Mediterranean

Ingredients

  • 1/4 cup bulgur wheat (see note 1)
  • boiling water
  • 2 bunches fresh curly parsley stems removed and minced, about 4 cups packed (see note 2)
  • 1/4 cup minced fresh mint leaves stems removed
  • 2 roma tomatoes seeded and finely chopped (about 1 cup)
  • 1 bunch scallions sliced (white and green parts)
  • 1/4 cup lemon juice (from 2-3 lemons)
  • 1/4 cup olive oil
  • Salt and freshly ground black pepper

Instructions

    Cup of Yum
  1. In a medium bowl, add bulgur. Add boiling water to cover by 1/2-inch and let soak until softened, about 20 to 30 minutes. Drain well.
  2. To a large bowl, add drained bulgur. Stir in parsley, mint, tomatoes, scallions, lemon juice, olive oil, and salt and pepper to taste (I like 1/2 teaspoon salt and 1/4 teaspoon pepper). Serve chilled or at room temperature.

Notes

  • Bulgur wheat: Most well-stocked groceries should carry bulgur. I usually buy Bob's Red Mill red bulgur. It just needs to be rehydrated with some boiling water.
  • Curly parsley: Do not substitute flat parsley. It's too wet and flat and will drag down the salad.
  • Yield: This recipe makes about 6 cups of Bulgur Tabbouleh, enough for 6 (1-cup) servings.
  • Storage: Store covered in the refrigerator for up to 4 days. The salad tastes better as it sits, and by the 4th day it will STILL be bouncy and delicious, and oh-so lemony.

Nutrition Information

Serving 1cup Calories 115kcal (6%) Carbohydrates 8g (3%) Protein 2g (4%) Fat 9g (14%) Saturated Fat 1g (5%) Sodium 14mg (1%) Potassium 210mg (6%) Fiber 2g (8%) Sugar 1g (2%) Vitamin A 1892IU (38%) Vitamin C 33mg (37%) Calcium 38mg (4%) Iron 2mg (11%)

Nutrition Facts

Serving: 6servings (1 cup each)

Amount Per Serving

Calories 115

% Daily Value*

Serving 1cup
Calories 115kcal 6%
Carbohydrates 8g 3%
Protein 2g 4%
Fat 9g 14%
Saturated Fat 1g 5%
Sodium 14mg 1%
Potassium 210mg 4%
Fiber 2g 8%
Sugar 1g 2%
Vitamin A 1892IU 38%
Vitamin C 33mg 37%
Calcium 38mg 4%
Iron 2mg 11%

* Percent Daily Values are based on a 2,000 calorie diet.