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Home > Recipes > Tabouli

Tabouli

Image of tabouli on a white plate shot from above with lemon wedges and serving spoons.
(0)
Preparation time: 60 minutes
Cooking time: 0 minutes
Serves: 6
Vegetarian
,
Dairy free
,
Nut free
Image of tabouli on a white plate shot from above with lemon wedges and serving spoons.
  • 1 serve of vegetables per serving
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Ingredients

½ cup uncooked bulgar (see note)
Reduced-salt vegetable stock
3 cups Italian flat leaf parsley, chopped
½ cup mint, chopped
¼ cup chopped spring onion
3 Roma tomatoes, chopped
2 tbsp olive oil
2 tbsp lemon juice
Pinch of salt

Note: Bulgar is a cereal made from whole wheat partially boiled then dried.  

Savvy swaps

You can swap:

Bulgur
Couscous or quinoa
Spring onion
Red onion, finely diced

Tips

  • With bulgar and tomatoes, this recipe is a good source of fibre. Eating a diet high in fibre can help reduce your risk of bowel cancer. 
  • Add a can of drained chickpeas to boost the protein content. 
  • Use quinoa to make this recipe gluten free. 

  • You can juice the leftover lemon and freeze for later use. 
  • Store left over stalks of mint in a jar of water on the bench. Make sure there are no leaves under water. 
  • Leftover tabouli is delicious in wraps with hummus, falafel or leftover roast meat. 

  • Making stock using boiling water and stock powder is cheaper than using pre-made liquid stock. 
  • Bottled lemon juice can be used to save time and money. 
  • To save money try growing your own herbs, like parsley and mint, in the garden or in pots. 

Method

Step 1
Prepare the bulgur using stock, according to the packet instructions. Cool.

Step 2
Combine the bulgur, parsley, mint, spring onions and tomatoes in a large bowl.

Step 3
In a small bowl, combine the olive oil, lemon juice and pinch of salt.

Step 4
Pour the dressing over the bulgur and mix well.

Serving suggestion: serve immediately or refrigerate for up to 1 day. 

Food safety tip: if you are packing for lunch, tabouli needs to be kept cold so pack an ice brick.  

Tips

  • With bulgar and tomatoes, this recipe is a good source of fibre. Eating a diet high in fibre can help reduce your risk of bowel cancer. 
  • Add a can of drained chickpeas to boost the protein content. 
  • Use quinoa to make this recipe gluten free. 

  • You can juice the leftover lemon and freeze for later use. 
  • Store left over stalks of mint in a jar of water on the bench. Make sure there are no leaves under water. 
  • Leftover tabouli is delicious in wraps with hummus, falafel or leftover roast meat. 

  • Making stock using boiling water and stock powder is cheaper than using pre-made liquid stock. 
  • Bottled lemon juice can be used to save time and money. 
  • To save money try growing your own herbs, like parsley and mint, in the garden or in pots. 

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© Cancer Council NSW 2024 Head Office Address: 153 Dowling Street, Woolloomooloo NSW 2011. Cancer Council NSW is registered with the Australian Taxation Office as an Income Tax Exempt Charity: Charitable Fundraising Authority No. 18521.

Some images on this site have been supplied by Cancer Council Western Australia's Crunch & Sip website

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