Power-Packed Mediterranean Bulgur Tabbouleh Recipe

Did you know that bulgur is a good source of fiber, protein, B vitamins, and iron?! Parsley, mint, tomatoes, onions, lemon juice, and black pepper are also packed with good-for-you nutrients like vitamins and antioxidants.

Makes 5 Servings


  • ½ cup Fine Bulgur

  • 3 TBS olive oil

  • 1 cup boiling hot water

  • 2 cups finely chopped fresh flat parsley (this equals to 3 bunches)

  • ½ cup finely chopped fresh mint

  • 3 plum or roma tomatoes, seeded and chopped

  • 1 small onion chopped finely

  • 3 TBS lemon juice

  • ¾ tsp salt

  • ½ tsp black pepper


  1. Stir together bulgur and 1 TBS oil in a heatproof bowl.

  2. Poor boiling water over then cover bowl tightly with plastic wrap and let stand 15 minutes.

  3. Drain in a sieve, pressing on bulgur to remove any excess liquid.

  4. Transfer bulgur to bowl and toss with remaining ingredients including 2 TBS oil until combined well.

  5. Taste the tabbouleh; and may need to add more salt, olive oil or lemon juice to taste.

Nutrition information per serving*: 140 calories, 9 g fat, 1 g saturated fat, 0 mg cholesterol, 370 mg sodium, 16 g carbohydrates, 4 g fiber, 2 g sugar, 3 g protein, 0.5 cups fruits/veggies

*Nutrition information may vary from the item served in the restaurant.

Recipe courtesy of Pasha's Healthy Mediterranean Cuisine