Tabouleh or Tabouli – A Healthy Mediterranean Dish that's Easy to Make | VitaMedica



1/2 cup bulgur (cracked wheat)

2-3 bunches flat leaf parsley (about 2 cups finely chopped)

1/2 cup fresh mint, finely chopped

2-3 medium red tomatoes, cut into 1/4 inch pieces

1/2 seedless cucumber, cut into 1/4 inch pieces

3 Tbsp olive oil

3 Tbsp fresh lemon juice

Fresh ground pepper and salt



In a small saucepan, bring 1 cup of water to a boil.  Add the bulgur, 1 tablespoon of olive oil and turn off heat.  Cover and let sit for 15 minutes. Stir, drain and squeeze the moisture out of bulgur. Place bulgur in a large bowl and add herbs, diced tomato, diced cucumber, 2 tablespoons of olive oil, lemon juice, salt and pepper to taste and mix well.  Add more lemon juice and salt if necessary.


Preparation Tips:

Bulgur is a whole wheat grain that has been cracked and partially pre-cooked.   As a whole grain, bulgur is a much better source of vitamins, minerals, fiber, antioxidants and phytonutrients than enriched or refined wheat.


Want to add a different flavor?  Try adding green onion, ground almonds, pomegranate kernels or diced garlic.