1 cup dry bulgur wheat

11/2 cups boiling water

juice of 1 lemon

1/4 cup olive oil 

1/2 teaspoon mint, dried

1/2 cup scallions (include greens), chopped

2 medium tomatoes, diced

1 cup fresh parsley, chopped, or 5 tablespoons dried parsley

black pepper to taste


1/cup cooked or canned chickpeas

1 green bell pepper, seeded and chopped

1 cucumber, chopped

2 carrots, coarsely grated

  1. Combine bulgur and boiling water in a bowl.
  2. Cover and let stand 15-20 minutes, or until bulgur absorbs the water.
  3. Drain the water from the bulgur and set aside to cool.
  4. While bulgur is cooling, wash and prepare scallions, tomatoes, and parsley (if using fresh). Prepare optional vegetables if desired.
  5. Add lemon juice, oil, mint, and vegetables to bulgur. Mix thoroughly. Refrigerate 2-3 hours.
  6. Just before serving, add black pepper to the bulgur mixture. Mix gently.
  • Try different vegetables to add flavor and texture. 
  • Serve tabouli as a side dish. 
Nutrition Facts: 

Serving size: 1/cup

Calories: 130

Fruits and Vegetables: 1/4 cup

Fat: 7 g

Fiber: 4 g

Sodium: 10 mg


This material was developed by the UMass Extension Nutrition Education Program.

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