Tabbouleh: A Lingering Summer Salad

September 12, 2011

by Rachel Perez

This easy herbal mix is light to the taste yet study in storage—making it the perfect salad to transition from summer to fall.

1 cup bulghur wheat

1 ½ cups boiling water

¼ cup fresh squeezed lemon juice (2 lemons)

¼ cup olive oil

2 teaspoons salt

1 cup minced scallions, both green and white parts

1 cup chopped fresh mint leaves (1 bunch)

1 cup chopped fresh parsley (1 bunch)

1 cucumber, unpeeled, seeded, diced

1 cups cherry or grape tomatoes, cut in half

1 teaspoon black pepper

Directions: Place bulghur wheat in a large bowl and add boiling water, lemon juice, and olive oil.  Stir, then allow to stand at room temperature for 1 hour so that the bulghur wheat can expand.  Add scallions, mint, parsley, cucumber, tomatoes, salt, and pepper.  Mix well.  Season to taste.  Can be served immediately.  Flavor will improve if tabbouleh is covered and refrigerated for a few hours.

Suggestions: Serve with lettuce, Pair with plain yogurt, top off toast or crackers, stuff inside wraps or sandwiches, or enjoy solo as a side salad.

Serves: 6

Prep Time: 30 minutes (faster or longer depending on chopping speed!)

Nutrition Facts per serving (1/6th recipe): 140 calories, 2.5 grams protein, 12.5 grams carbohydrate, 9 grams fat, 0.8 grams salt, 3 grams fiber.

*Adapted from Ina Garten’s recipe.

What are your kitchen concoctions?  The Sprout is eager to feature your recipes, blog posts, and good eats.  Please email recipe submissions (picture required) to 

Rachel Perez wants to savor her last semester as a dual Nutrition Communications/Tufts Dietetic Intern, MS student.  She has a background in clinical nutrition, enjoys writing, and likes to tinker in the kitchen.  She documents her musings at Coconut Crumbs blog.

The Friedman Sprout is a monthly student run newspaper that aims to serve the student population at the Friedman School of Nutrition Science and Policy, prospective students, and alumni. Our mission is to report on newsworthy information that affects the Friedman community including nutrition research, food policy, internship and volunteer opportunities, as well as school events. Our editorial slant is that of sustainability in food and nutrition.

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