Tabbouleh
This Middle Eastern salad features creamy feta cheese, bright parsley, and bulgur wheat—a chewy, pasta-like grain.
![Meal Tabbouleh](/img/3078aa2f-d0cc-4cb4-8014-2a51e00c019d/meal-tabbouleh.jpg?fm=png&crop=926%2C650%2C0%2C0&w=960)
Temperature: | Medium-high heat |
Serving size: | 2/3 cup |
Prep time: | 30 minutes |
Cook time: | 20 minutes |
Total time: | 50 minutes |
Equipment: | Medium bowl Large pot Colander |
Utensils: | Knife, Spoon Mixing spoon Recipe Sourced from Share our Strength’s Cooking Matters |
Ingredients
5 tablespoons lemon juice
1 cup bulgur wheat
1 1/2 cups boiling water
1 cup fresh parsley leaves, rinsed and chopped
3 green onions, thinly sliced
1 large tomato, diced
1 small cucumber, sliced lengthwise, seeds removed and diced
1/4 cup mint leaves, chopped (optional)
4 ounces feta cheese, crumbled (optional)
2 tablespoons olive oil OR vegetable oil
3/4 teaspoon salt
1/4 teaspoon black pepper
1 pinch ground cayenne pepper OR paprika (optional)
Instructions
- Before you begin, wash your hands, surfaces, utensils, fruits, and vegetables.
- Combine lemon juice and hot water in a medium bowl. Add bulgur wheat. Cover and let rest until bulgur is soft and chewy, about 30 minutes.
- Transfer bulgur to a colander and drain excess liquid. Return bulgur to bowl.
- Add parsley, green onions, tomato, cucumber, oil, salt, black pepper, and cayenne or paprika (if using), to bowl. Mix well to combine.
- If using feta and mint leaves, add now. Mix gently before serving.
Tips
- On a time crunch? Cook your bulgur ahead of time, and have it ready to go to make this delicious salad in no time!
- Don’t have bulgur? Try this recipe with brown rice or quinoa for a delicious gluten-free option.
Ingredients
![](/img/graphics/icon-fork@2x.png)
What goes in Tabbouleh?
![Dicedtomatoes](/img/4d77295e-81d0-41f2-8def-12de33ede8d2/dicedtomatoes.png?fm=png&crop=133%2C133%2C0%2C0)
![Cucumber](/img/337c7757-367c-42e3-9bf3-fa58b450030f/cucumber.png?fm=png&crop=133%2C133%2C0%2C0)
![Green Onions](/img/258089fb-1f8c-474e-a750-720a4a679922/Green_Onions.png?fm=png&crop=133%2C133%2C0%2C0)
![Lemonjuice](/img/14e5a5c5-39a7-46d1-8907-1ce6ccf5da2c/lemonjuice.png?fm=png&crop=133%2C133%2C0%2C0)
![Bulgar wheat](/img/982a838c-3df6-4d57-aa2e-0d6c65c9b13e/bulgarwheat.png?fm=png&crop=133%2C133%2C0%2C0)