Tabbouleh

Name: Tabbouleh
Prep time: 25 min
Cook time: 5 min
Total time: 30 min
Yield: 8
Cuisine: Middle Eastern
Ingredients: 3 tbsp fine bulgur; 3 medium firm ripe tomatoes; 2 spring onions or scallions, trimmed; 14 oz flat-leaved parsley, stalks mostly discarded; 2 cup mint leaves without stems, washed and dried; ¼ tsp ground cinnamon; ½ tsp ground allspice; ¼ tsp finely ground black pepper; to taste salt; 1 fresh lemon juice; ⅔ cup extra virgin olive oil

Recipe GLPR3ca88e2a216105

Middle Eastern

Salad

30 min

135 cal

Servings: 8

No-Cook

SNAP eligible

A vibrant Middle Eastern herb salad featuring fluffy bulgur wheat combined with fresh parsley, mint, tomatoes, and spring onions, all bound together with a bright lemon and olive oil dressing. This refreshing dish is finished with warm spices like cinnamon and allspice, making it perfect as a side or light main course.

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Ingredients

3 tbsp fine bulgur

3 medium firm ripe tomatoes

2 spring onions or scallions, trimmed

14 oz flat-leaved parsley, stalks mostly discarded

2 cup mint leaves without stems, washed and dried

¼ tsp ground cinnamon

½ tsp ground allspice

¼ tsp finely ground black pepper

to taste salt

1 fresh lemon juice

⅔ cup extra virgin olive oil

Directions

Rinse the fine bulgur thoroughly under cold running water through several changes until the water runs clear. Drain well in a fine-mesh strainer and transfer to a medium bowl. Let it sit at room temperature, stirring gently with a fork every few minutes, allowing it to absorb moisture and become light and fluffy.
While the bulgur rests, dice the firm ripe tomatoes into small, uniform cubes and place in a separate bowl to collect their juices. Set aside.
Trim the spring onions and slice them very thinly crosswise, including both the white and light green parts. Set aside.
Using a razor-sharp knife, gather handfuls of the flat-leaved parsley leaves and slice them into very thin, delicate strips. Repeat with the mint leaves. Handle gently to preserve the fresh, crisp texture—avoid chopping with a mezzaluna or food processor, as this will bruise the herbs. Set the sliced herbs aside.
Pour off the accumulated tomato juice from the diced tomatoes and discard. Transfer the tomatoes to a large mixing bowl and add the sliced spring onions and the fresh parsley and mint strips.
Spread the fluffed bulgur over the herb and vegetable mixture. Sprinkle the ground cinnamon, ground allspice, and finely ground black pepper evenly over the top. Add salt to taste.
Squeeze fresh lemon juice over the salad and pour the extra virgin olive oil over it as well. Toss everything together gently but thoroughly until all ingredients are well combined and evenly dressed.
Taste the tabbouleh and adjust the seasonings as needed—add more salt, lemon juice, or spices to your preference. Serve immediately while the herbs are at their freshest and most vibrant.

Comments

Grocery List Plus Editorial Staff4.25

Tabbouleh hits well in Charlotte: bulgur, tomatoes, scallions, and parsley are standard at Harris Teeter, Food Lion, Publix, Walmart, and ALDI. Fresh mint and lemon are usually there too, though mint can be sparse in winter or require a Kroger banner stop if you're unlucky. The real time cost is herb prep—chopping parsley and mint by hand for 8 servings will run 15 minutes alone, making the actual clock time closer to 45 minutes despite the water-and-wait nature of bulgur hydration. At roughly $1.20 per serving, it's cheap and scales well, making it solid for a light dinner or potluck side. It holds for two days refrigerated, so leftovers work, and the Mediterranean spice profile (cinnamon, allspice) reads fresh here rather than heavy, though those spices are the kind of thing you either have or don't.