Refreshing Tabbouleh Salad

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Skill Level
Preparation Time 10 minutes Total Time 10 minutes
Servings 8 Cost Per Serving $0.60
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3 cupsFresh Parsley
1/2 cupFresh Mint
1/2 cupTomato, seeds removed and finely diced
1/2 cupRed Onion, finely diced
1/2 cupBulgur
1Lemon, juice only
1 tbspExtra Virgin Olive Oil
To tasteSea Salt


  1. ​Wash and dry your parsley and mint very well. Chop your parsley and mint until very fine, either by hand or using a food processor. Add to a bowl with your finely diced tomato and onion. 
  2. Add in the bulgur.
  3. Season with the lemon juice and olive oil, and add salt to taste. Mix well.


  • Parsley is a feature ingredient in many Middle Eastern dishes, adding fresh taste and plenty of nutrients. This herb is an excellent source of antioxidants such as flavonoids, vitamin A and vitamin C, which help support the immune system and prevent damage to healthy cells. It is also a good source of iron and folate, which are needed to prevent anemia. Parsley is commonly used to stimulate appetite and to help with digestion.
  • Parsley contains an oil called myristicin that has been shown in animal studies to prevent lung cancer from forming. Myristicin has been shown to be particularly effective at neutralizing the cancer-causing chemicals in cigarette smoke.
  • Bulgur is made from whole wheat kernels (wheat berries) that have been parboiled, dried and cracked. This makes the bulgur cook more quickly compared to wheat berries.
  • Whole grains such as bulgur contain phytosterols, compounds that may help prevent heart disease by lowering LDL (“lousy”) cholesterol levels. Research suggests that choosing whole grains can also help decrease the risk of type 2 diabetes and stroke.