Name: Parsley Tabbouleh
Total time: 40 min
Ingredients: 1 small cucumber, peeled, seeded and diced; 4 scallions, thinly sliced; 1 cup water; 0.5 cup bulgur; 0.25 cup lemon juice; 2 tablespoons extra-virgin olive oil; 0.5 teaspoon minced garlic; 0.25 teaspoon salt; 1/4 cup chopped fresh mint; 2 tomatoes, diced; Freshly ground pepper, to taste; 2 cups finely chopped flat-leaf parsley, (about 2 bunches)

Parsley Tabbouleh

4.5

(6)

6 Reviews

This tart, parsley-dominated tabbouleh recipe makes for a flavorful side at any gathering. The recipe can be easily doubled to feed a crowd. Serve at room temperature or chilled.

Jessie Price

Updated on November 15, 2023

Tested by

EatingWell Test Kitchen

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

Nutrition Notes

Is Parsley Good for You?

While it’s one of the more humble, milder herbs, parsley does have some nice nutritional attributes. According to the USDA, parsley provides some iron, vitamin C, folate and vitamin A. You’ll also get a dose of lutein and zeaxanthin, powerful antioxidants that support skin and eye health.

Is Bulgur Healthy?

Bulgur is a type of wheat that’s eaten as a whole grain. While it has a short cooking time, it is also one of the whole grains with the highest amount of fiber. According to the USDA, bulgur also provides iron, magnesium, manganese, niacin and pantothenic acid (vitamin B5). Because bulgur is a type of wheat, it contains gluten, which is why this recipe is not gluten-free.

Tips from the Test Kitchen

What Type of Bulgur Should I Use?

When shopping for bulgur, you may find it available in fine, medium and coarse textures. If the bulgur isn’t labeled, it's usually fine or medium. Any type of bulgur can be used for this recipe, just be sure to drain the cooked bulgur in a fine-mesh sieve before adding the other ingredients.

What Should I Serve with Tabbouleh?

Tabbouleh is delicious paired with hummus, baba ghanoush, falafel and pita for a vegetarian meal. It can also be served as a side dish with Chicken Shawarma with Yogurt Sauce, Turkey Kofta with Tahini Sauce or Salmon Souvlaki with Tzatziki & Green Beans for a weeknight dinner.

Frequently Asked Questions

Can I Make Tabbouleh Ahead?

Yes, you can! Make the tabbouleh ahead and refrigerate it in an airtight container for up to 1 day.

Additional reporting by Carrie Myers and Jan Valdez

Ingredients

1 small cucumber, peeled, seeded and diced
4 scallions, thinly sliced
1 cup water
½ cup bulgur
¼ cup lemon juice
2 tablespoons extra-virgin olive oil
½ teaspoon minced garlic
¼ teaspoon salt
1/4 cup chopped fresh mint
2 tomatoes, diced
Freshly ground pepper, to taste
2 cups finely chopped flat-leaf parsley, (about 2 bunches)

Directions

Combine water and bulgur in a small saucepan. Bring to a full boil, remove from heat, cover and let stand until the water is absorbed and the bulgur is tender, 25 minutes or according to package directions. If any water remains, drain bulgur in a fine-mesh sieve. Transfer to a large bowl and let cool for 15 minutes.

Rachel Marek
Combine lemon juice, oil, garlic, salt and pepper in a small bowl. Add parsley, mint, tomatoes, cucumber and scallions to the bulgur. Add the dressing and toss. Serve at room temperature or chill for at least 1 hour to serve cold.

Rachel Marek

To make ahead

Cover and refrigerate for up to 1 day.

EatingWell Magazine, June/July 2005

Nutrition Facts (per serving)

162	Calories
8g	Fat
21g	Carbs
4g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size generous 1 cup
Calories 162
% Daily Value *
Total Carbohydrate 21g	8%
Dietary Fiber 5g	18%
Total Sugars 3g
Protein 4g	9%
Total Fat 8g	10%
Saturated Fat 1g	6%
Vitamin A 3451IU	69%
Vitamin C 59mg	66%
Folate 84mcg	21%
Sodium 175mg	8%
Calcium 84mg	6%
Iron 4mg	19%
Magnesium 63mg	15%
Potassium 522mg	11%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.