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Tabbouleh (Tabouli) Salad with Bulgur Wheat and Fresh Parsley

Combination of bulgur wheat, fresh parsley, mixed diced vegetables such as cucumbers, tomatoes, and onions, and a bright lemon-olive oil dressing to make a delightfully crisp and succulent vegan tabbouleh (or tabouli) salad.

Tabbouleh (Tabouli) Salad with Bulgur Wheat and Fresh Parsley


  • Prep time: 10 Minutes
  • Cook time: 5 Minutes
  • Total time: 15 Minutes

Key Ingredients Needed

  • 4.2 oz bulgur equals 120 grams
  • 4 cups water
  • 1 oz parsley chopped
  • 0.25 oz mint chopped
  • 4 oz tomatoes finely diced
  • 2 oz onion finely diced
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 2 teaspoons lemon juice
  • 2 teaspoons olive oil
  • 0.5 oz coriander chopped

Instructions/Step By Step Directions

Step 1: Turn on the “Meat/Stew” setting in the Instant Pot, add 4.2 oz bulgur and 4 cups water. Cook for 5 minutes.

Step 2: Use a fine-mesh sieve to strain the bulgur from water, shake the sieve gently to remove as much water as possible.

Step 3: Transfer the cooked bulgur to a mixing bowl.

Step 4: Mix the bulgur with 1 oz chopped parsley, 0.25 oz chopped mint, 4 oz finely diced tomatoes, 2 oz finely diced onion, 1/2 teaspoon salt, 1/4 teaspoon ground black pepper, 2 teaspoons lemon juice, 2 teaspoons olive oil, and 0.5 oz coriander until well combined.

Step 5: Portion out tabbouleh onto serving bowls and enjoy. It can be made in advance and stored in airtight containers in the fridge, ready to serve for the next 3-4 days. Tabbouleh doesn’t freeze well, so it’s best not to make more than you will need at the time.

Nutrition Information

  • Serving size: 4

Amount Per Serving

  • Calories: 179kcal
  • Fat: 7g
  • Saturated Fat: 1g
  • Polyunsaturated Fat: 1g
  • Monounsaturated Fat: 5g
  • Sodium: 304mg
  • Potassium: 287mg
  • Carbohydrates: 26g
  • Fiber: 7g
  • Sugar: 2g
  • Protein: 4g
  • Vitamin A: 1152IU
  • Vitamin C: 19mg
  • Calcium: 34mg
  • Iron: 2mg

* All nutritional information provided is approximate/estimated and can vary depending on several factors such as the exact ingredients you use, so is not guaranteed to be accurate. Please see a registered dietician for special diet advice.
* Nutritional values were obtained with automatic software using the amounts of products used. To get the most accurate representation of the nutritional values, you should calculate them with the actual ingredients used in your recipe. You are solely responsible for the nutritional information obtained to be accurate.

Veronica Brik is a renowned chef and cookbook author known for her innovative takes on classic dishes. She trained at the Culinary Institute of America and has worked in acclaimed restaurants in New York and San Francisco. In 2015, She published her first cookbook, Modern Comfort Food, which became a bestseller. Veronica's recipes have been featured in numerous publications including Food & Wine, Bon Appetit, and Cooking Light. She lives in Portland, Oregon where she operates a small restaurant focused on seasonal, locally-sourced ingredients. When she's not in the kitchen, Veronica enjoys hiking, reading, and spending time with her family. You can email her at [email protected]