Cooking for Wellness

Traditional Tabbouleh Salad

Oct. 16, 2016

Tabbouleh is a classic Middle Eastern salad, usually made with cracked wheat (or bulgur), tomatoes, parsley, mint, lemon juice and olive oil. Bulgur is whole wheat that is parboiled, dried and cracked into different sizes (coarse, medium or fine). It is prepared by combining it with boiling water, covering it and steeping for about 30 minutes, until the liquid is absorbed. Easy variations to this recipe: use quinoa or whole grain couscous; add black olives, toasted pine nuts, diced sweet peppers, chick peas or feta cheese.


  • 6


  • 3 cups cooked bulgur
  • 4 green onions, sliced
  • 1 cup coarsely chopped flat leaf parsley
  • 1/3 cup chopped mint
  • 2 Tbsp olive oil
  • 2 Tbsp lemon juice
  • 1 cup chopped cherry tomatoes
  • 1 cup seeded, diced cucumber
  • salt and freshly ground black pepper, to taste


  • Place 1 cup dry bulgur in a bowl. Pour 1 ½ cups boiling water over the bulgur. Stir. Cover bowl with aluminum foil. Let stand 30 minutes until water is absorbed. Fluff with a fork.
  • While bulgur is steeping, prepare green onions, parsley, mint, tomatoes and cucumbers. For the dressing, combine the lemon juice and olive oil.
  • In a large bowl mix together the prepared bulgur and the onions. Add the parsley and mint. Stir to combine. Pour the dressing over the mixture. Stir well. Season with salt and pepper. 4. Gently stir in the diced tomatoes and cucumbers. Serve immediately or refrigerate to allow flavors to blend.