Tabbouleh is a dish typically found in the east of the Mediterranean and throughout the Middle East. It’s a wonderful dish that is light, refreshing and goes well with any grilled meats or fish.

Although traditionally made with bulgur wheat, I have seen variations in the US with quinoa!



Serves 4



  • 150 g bulgur wheat*
  • 3 spring (green) onions, chopped
  • 2 garlic cloves, finely chopped
  • 3 T fresh coriander leaves (cilantro), roughly chopped
  • 3 T fresh mint leaves, roughly chopped
  • 3 T fresh parsley leaves, roughly chopped
  • 1 medium green pepper, de-seeded and diced
  • 1 medium red pepper, de-seeded and diced
  • 2 T extra-virgin olive oil
  • 6 T freshly squeezed lemon juice
  • Salt and freshly ground black pepper to taste
  • 1 medium vine-ripened tomato, de-seeded and diced

* Do not confuse bulgur wheat for cracked wheat. Bulgur wheat is parboiled and only takes a short soaking in hot water to rehydrate. Cracked wheat is not parboiled, and thus will need a longer rehydration process.



1. Place the bulghur wheat into a large bowl. Add 500 ml (2 c) just boiled water, cover with cling-film (plastic wrap) and allow to sit for about 30 minutes. Drain any excess water off the cooked bulgur, set aside and allow to fully cool.

2. To the cooled bulgur, add the spring (green) onions, garlic, coriander (cilantro), mint, parsley, green and red peppers, olive oil, lemon juice and season to taste. Toss until all the ingredients are well combined. Cover with cling-film (plastic wrap) and allow to chill for 2-4 hours or overnight before serving. This will allow the flavors to develop.

3. Just before serving, toss in the diced tomatoes and serve. Enjoy!


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