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Tabbouleh

Fresh serving of tabbouleh with whole wheat bread wedges.

Serving Size

Serves 6, 2/3 cup per serving

Ingredients

  • 2 medium lemons
  • 1 cup medium bulgur wheat
  • 1½ cups boiling water
  • 1 cup fresh parsley
  • 3 green onions
  • 1 large tomato
  • 1 small cucumber
  • 2 Tablespoons olive oil
  • ¾ teaspoon salt
  • ¼ teaspoon ground black pepper
  • Pinch ground cayenne pepper or paprika

Optional Ingredients:

  • 4 ounces feta cheese
  • ¼ cup mint leaves

Materials

  • Colander
  • Cutting board
  • Measuring cups
  • Measuring spoons
  • Medium bowl
  • Plastic wrap
  • Sharp knife

Nutritional Information

Instructions

In Advance:
1. Rinse and cut lemons in half. In a medium bowl, squeeze juice. Discard seeds.
2. Add bulgur and boiling water to lemon juice. Cover and let rest until bulgur is soft and chewy, about 30 minutes.
 
Preparation:
3. Rinse parsley, green onions, tomato, and cucumber. If using mint leaves, rinse now.
4. Chop parsley. If using mint leaves, chop now.
5. Trim ends off green onions. Thinly slice, using white and green parts.
6. Remove core from tomato. Dice.
7. Slice cucumber in half lengthwise. Scoop out seeds with a spoon and discard. Dice cucumber.
8. If using feta, dice now.
9. In a colander, drain excess liquid from bulgur mixture. Return bulgur to bowl.
10. Add parsley, green onions, tomato, cucumber, and remaining ingredients to bowl. Mix well to combine.
11. If using feta and mint leaves, add now. Mix gently before serving.

Chef's Notes

  • For best flavor, let tabbouleh rest in the fridge overnight before serving.
  • Serve over grilled fish or meats, with Hummus and pita, or as a stuffing inside fresh tomatoes.
  • Try using 3 cups of other cooked whole grains in place of the bulgur. You may like brown rice, couscous, or wheat berries.
  • Look for bulgur near the pasta or rice in your store. Or, you may find it in the specialty, health, or ethnic foods aisles.

Tabbouleh

Fresh serving of tabbouleh with whole wheat bread wedges.

Serving Size

Serves 6, 2/3 cup per serving

Ingredients

  • 2 medium lemons
  • 1 cup medium bulgur wheat
  • 1½ cups boiling water
  • 1 cup fresh parsley
  • 3 green onions
  • 1 large tomato
  • 1 small cucumber
  • 2 Tablespoons olive oil
  • ¾ teaspoon salt
  • ¼ teaspoon ground black pepper
  • Pinch ground cayenne pepper or paprika

Optional Ingredients:

  • 4 ounces feta cheese
  • ¼ cup mint leaves

Materials

  • Colander
  • Cutting board
  • Measuring cups
  • Measuring spoons
  • Medium bowl
  • Plastic wrap
  • Sharp knife

Nutritional Information

Instructions

In Advance:
1. Rinse and cut lemons in half. In a medium bowl, squeeze juice. Discard seeds.
2. Add bulgur and boiling water to lemon juice. Cover and let rest until bulgur is soft and chewy, about 30 minutes.
 
Preparation:
3. Rinse parsley, green onions, tomato, and cucumber. If using mint leaves, rinse now.
4. Chop parsley. If using mint leaves, chop now.
5. Trim ends off green onions. Thinly slice, using white and green parts.
6. Remove core from tomato. Dice.
7. Slice cucumber in half lengthwise. Scoop out seeds with a spoon and discard. Dice cucumber.
8. If using feta, dice now.
9. In a colander, drain excess liquid from bulgur mixture. Return bulgur to bowl.
10. Add parsley, green onions, tomato, cucumber, and remaining ingredients to bowl. Mix well to combine.
11. If using feta and mint leaves, add now. Mix gently before serving.

Chef's Notes

  • For best flavor, let tabbouleh rest in the fridge overnight before serving.
  • Serve over grilled fish or meats, with Hummus and pita, or as a stuffing inside fresh tomatoes.
  • Try using 3 cups of other cooked whole grains in place of the bulgur. You may like brown rice, couscous, or wheat berries.
  • Look for bulgur near the pasta or rice in your store. Or, you may find it in the specialty, health, or ethnic foods aisles.
1824 Lincoln Street Denver, CO 80203

303-892-8480