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Bulgur is a grain that has a nutty flavor. It becomes soft as it absorbs the liquid from the salad.



  • 1 cup bulgurTabbouleh served in a bowl.

  • 1 cup hot water

  • 3 cups fresh flat leaf parsley, chopped

  • 1/4 cup fresh mint, chopped

  • 4 green onions

  • 1/2 cup fresh lemon juice

  • 1 garlic clove, minced

  • 2 tablespoons olive oil

  • 1/2 teaspoon salt

  • 1/4 teaspoon pepper

  • 3/4 cup diced tomatoes


  1. Put bulgur in a medium bowl with hot water. The bulgur will absorb the water.

  2. Wash parsley and mint in a colander under running water. Roll herbs in paper towels to dry.

  3. Wash green onions and pat dry. Cut off roots and slice white portion into 1/4–inch slices. Finely chop slices. Save green tops for another use.

  4. Combine green onions, lemon juice, garlic, olive oil, salt, and pepper in a small bowl and whisk together. Fold lemon juice mixture into bulgur with a spoon. Add tomatoes and continue stirring until well combined.

Serves 4


Nutrition Facts  
Servings Per Recipe: 4  
Amounts Per Serving  
Calories: 219  
  % Daily Value
Total Fat: 8 g 12%
Saturated Fat: 1 g 5%
Cholesterol: 0 mg 0%
Sodium: 307 mg 13%
Carbohydrate: 35 g 12%
Dietary Fiber: 9 g 37%
Protein: 7 g 13%
Vitamin A 57%
Vitamin C 140%
Folacin 26%
Calcium 11%
Iron 27%
Potassium 17%

*The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

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