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Tabbouleh Salad

Tabbouleh Salad
Number of Servings: 10 or more Total Preparation Time: 15 to 30 minutes
Actual Cooking Time: No cooking required Source: Now We're Cooking
Food Groups: Vegetables, Grains
Nutrition Content: Good Source of Fiber
Special Features: Kids Love It, Kids Can Help Make It

Here's a recipe you can make in the classroom, from Dairy Council of CA's Now We're Cooking! program.
Skills Developed:
Measure, Slice, Mix, Peel, Chop, Grate


3 cups Bulgur (cracked wheat)
1/2 cup fresh Lemon juice
1/4 cup Olive oil
1 bunch fresh Mint, chopped (about 1 cup)
2 bunches fresh Parsley, chopped (about 2 cups)
1 bunch green Onions, thinly sliced (about 1 cup)
2 medium Cucumbers, peeled if desired, diced into 1/2-inch cubes
2 medium Carrots, peeled and grated or chopped
3 large Tomatoes (about 1-1/2 pounds total), cored and diced into 1/2-inch pieces
3 medium Garlic cloves, minced or crushed through a press (optional)
1 teaspoon Salt, or more to taste
Pepper to taste
Pita bread, cut into quarters, and/or romaine lettuce leaves


Place bulgur in a 4 to 5 quart bowl and cover with 4-1/2 cups hot water. Cover with plastic wrap or foil and set aside. Ask students to let you know when 30 minutes have passed.

Wash and prepare vegetables for salad: chop mint and parsley; slice green onions; peel and dice cucumbers and carrots; core and dice tomatoes; mince garlic.

In a larger mixing bowl, combine lemon juice, oil, mint, parsley, green onions, cucumbers, carrots, tomatoes, garlic, and 1 teaspoon salt.

After bulgur has soaked for 30 minutes, drain in a fine sieve or squeeze in a clean tea towel to remove excess moisture. Add bulgur to other ingredients in larger bowl, stirring and tossing to mix well.

Season to taste with additional salt and pepper. Serve with pita bread and/or romaine lettuce leaves to scoop salad instead of using a fork.

Nutrient Information
Calories: 172
Total Fat: 5
Saturated Fat: 1
Polyunsaturated Fat:
Monounsaturated Fat:
Sodium: 216
Carbohydrates: 29
Protein: 5
Fiber: 7
Vitamin A:
Vitamin C:
Calcium: 20

Cook's Notes:

Nutrition calculated 3/27/17. Makes 12 half-cup servings.