Tabbouleh – a whole grain delite!

The first time I tried tabboluleh, my hubby had taken me to a Lebanese restaurant somewhere in Seattle. The memories of the food that night are still wrapped in warm colours and a fragrant mist.

I have dug for a favorite recipe of mine, and have decided that this is going to be a great addition to our “regular” menu. Made as a side, it goes wonderfully with chicken. Stuffed into a pita, it makes a delicious lunch time treat. As a main course on its own- a filling meat-free dinner (or serve with spiced chicken or lamb on a skewer!).  Mmmmm. I’m hungry already!

In addition to the delicious flavours, this dish comes to the table with all kinds of healthy benefits.

  • Fresh Parsley – has anticancer components; is rich with antioxidants; has anti-inflammatory agents; and can help keep your heart healthy and your immune system boosted!
  • Fresh Mint – in addition to freshening your breath, mint will also help to settle an uneasy stomach, is a natural diuretic and can even help ease the symptoms of IBS.
  •  Bulgar –  is high in protein and minerals offering nutrition that fills you up without adding in extra calories. ( Bulgar has fewer calories, less fat and more than twice the fibre of brown rice!)  
  •  And then there are all the wonderful vitamins and minerals found in the cucumber, tomato and onions.

Tabbouleh – adapted from Better Homes and Gardens Cookbook

Yield for this recipe: 5 side dish sized servings

1 c bulgur soaked for 1 hour in 1  2/3 cup boiling hot water

3/4 c chopped cucumber

1/2 c snipped fresh parsley 

1/4 c thinly sliced green onions – OR sliced red onion

4 T snipped fresh mint

3 T olive oil

3 T lemon juice

1/4 tsp salt

3/4 c. chopped tomato

4 lettuce leaves to serve on

Placed soaked bulgur in a colander and rinse with cold water.  Place into a large bowl with cucumber, parsley, onion and mint.

For dressing, whisk water, oil, lemon juice and salt together. 

Drizzle dressing over bulgur mixture and toss to coat.

Chill for at least 2 hours for flavours to meld.  The longer it sits, the better it tastes!

Before serving, stir in tomato and serve on a lettuce leaf, or in a lettuce leaf lined bowl garnished with a lemon slice or two.

 (photo courtesy of