Tabouli or Tabbouleh

Tabouli or Tabbouleh


  • 1/2 – 1 cup bulgur wheat
  • 150 grams parsley (2 bunches) parsley
  • 8-15 mint leaves 
  • 200 grams – 2 cups tomatoes (Roma tomatoes, or cherry tomatoes which we had on hand)
  • 1 small red onion minced
  • 1 small garlic clove minced
  • 5 Tbs lemon or lime juice
  • Salt to taste
  • 5 tbs extra virgin olive oil


  1. Toast the bulgur wheat in a pan on medium heat for about 5-8 minutes or until a nutty aroma can be smelled. Remove from heat and soak the bulgar wheat in either cold water, or hot water for about 45 minutes. 
  2. Dice vegetables (tomatoes, onion, garlic,) as fine as possible.
  3. Once the tomatoes have been finely diced, place them in a colander to drain the excess juice.
  4. Mince the parsley and mint.
  5. Add salt, lemon juice, and olive oil to a bowl and whisk together.
  6. With your hands and a clean cheese cloth, squeeze out the excess water from the bulgur wheat.
  7. Place all of the ingredients into the bowl and thoroughly mix everything together.
  8. Let the salad rest for at least 30 minutes to allow all of of the flavors to marinate. The salad tastes even better the next day! 

Buon Appetito!

Fun Facts:

Tabbouleh is a Mediterranean and Middle Eastern dish made with bulgur wheat. This grain is used for a large variety of delicious dishes. It is delicious in soups, whole grain breads and simply used in the place of rice.

Bulgur wheat is a whole wheat grain, most often from durum wheat, and is usually a combination of different grains which have been cracked, partially boiled and then once again dried.  

Bulgur wheat is low in fat and calories and excellent for many vegetarian dishes.

As for the nutritional properties it is high in minerals, such as magnesium, manganese, and iron. 

It is also an awesome source of plant derived protein and is high in fiber. 

As it is a whole grain, it is unfortunately not suitable for people on a gluten free diet.  

So basically, Bulgur Wheat is delicious, good for your health and should  definitely be added to your diet! Enjoy!   

Buon Appetito! 

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