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Simple Middle Eastern-Style Bulgur Salad Recipe

Contributors: Kristine Napier, MPH

Published: January 24, 2018

Simple Middle Eastern-Style Bulgur Salad Recipe
Rebecca Clyde MS, RDN, CD

Tabbouleh is a classic Middle Eastern dish. This version, inspired by Washington State's Palouse region's vast wheat fields, is considerably slimmed down from the traditional version. Enjoy it for a main course or a side dish salad.


½ cup fresh lemon juice
2 cups (12 ounces) uncooked bulgur
1 teaspoon extra-virgin olive oil
1 teaspoon freshly ground black pepper
¼ teaspoon salt
1 cup chopped fresh parsley
1 bunch (5 or 6) green onions, chopped
2 cloves garlic, crushed
4 tomatoes, chopped


Before you begin: Wash your hands.

  1. In a medium-size saucepan, bring the lemon juice and 3 ½ cups water to a boil.
  2. Add the bulgur, oil, pepper and salt.
  3. Remove from heat; cover, and let stand 20 to 25 minutes.
  4. In a large bowl, combine the parsley, green onions and garlic; toss to mix well.
  5. Add the bulgur mixture; toss again to mix well.
  6. Transfer the bulgur mixture to a large serving bowl; refrigerate covered at least 3 hours until thoroughly chilled.
  7. Sit in the chopped tomatoes just before serving.

Cooking Tip

  • Substitute an equal amount of chopped fresh mint for the parsley. If you use mint, also try using an equal amount of orange juice instead of lemon juice.

Nutrition Information

Serving size: 1½ cups
Serves 6

Calories: 200; Total Fat 2g:  Saturated Fat: 0g; Cholesterol: 0mg; Sodium: 125mg; Total Carbohydrate: 43g; Dietary Fiber: 10g; Protein: 7g.

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