Tabbouleh Bulgur Wheat Salad
Vegetarianism isn’t what it used to be. In the early 90’s when my husband and I decided to embrace a plant based lifestyle, vegetarian options were limited, dull and predictable, Creamed spinach, baked potato, maybe with a dollop of sour cream and sweetish pumpkin. Thankfully, so much has changed! Plant-based recipes can be incredibly delicious and possibly one the most exciting ways to eat. Whether you’re trying to reduce your red meat consumption just make more plant-centred dishes, my Middle Eastern inspired Tabbouleh bulgur wheat salad is one of the tastiest places to start.
Not everyone gets excited about a salad, but this loosely structured tabbouleh is very satisfying. To serve as a main, replace the feta with peppery goat’s cheese and a generous handful of seeds and nuts. If you’re not quite ready to pass up on the meat, roast lamb shawarma or barbecue chicken kebabs are excellent alongside.
An authentic Palestinian tabbouleh is all about the parsley and plenty of it. Westernized versions are slightly more relaxed when it comes to the ratio of bulgur to parsley, a Lebanese tabbouleh having just a tablespoon or two of wheat. Using the basic flavours of this Middle Eastern salad, I’ve added plenty fresh ingredients. In addition to the parsley, I’ve included mint and rocket which lends a bright peppery taste.
Tabbouleh Bulgur Wheat Salad
For the salad
- 125 ml (1/2 cup) bulgur wheat
- 160 ml boiling hot vegetable stock
- 200 g rosa tomatoes, halved
- 1 Mediterranean cucumber
- half a red and yellow pepper, deseeded
- 3 spring onions
- 400 g tin chickpeas, rinsed and drained
- 100 g feta, cubed
- a large bunch flat leaf parsley, stalks discarded
- a handful of each, mint and rocket
- 35 g (1/4 cup) toasted sunflower seeds
For the dressing
- 45 ml (3 tablespoons) olive oil
- 30 ml (2 tablespoons) lemon juice
- zest of 1 lemon
- salt and freshly ground black pepper, to taste
Place the bulgur wheat in a heatproof bowl and pour over the stock. The liquid level should just cover the wheat. Cover over with cling film and set aside for 10 minutes to rehydrate. Once the liquid has been absorbed, fluff the wheat with a fork to separate the grains.
Quarter the cucumber and scrape out the seeds. Cut the quarters in half again and then into fine dice. Do the same with sweet pepper. Bundle together all the herbs and roughly chop. Finley slice the spring onions and add to the wheat, along with the cucumber, peppers, chickpeas and tomatoes.
For the dressing, place all the ingredients in a jam jar and shake together. Pour the dressing over the salad and toss to combine. Check the seasoning and add a little more lemon if you prefer more acidity. Scatter over the sunflower seeds, if you’re using. This salad is best served at room temperature.
Cook’s Note : Tabbouleh is the perfect take to work lunch or summer picnic food. If you like, add some roasted chicken pieces and baby spinach.
If you like Middle Eastern flavours, you may like to try these:
Roast Aubergines with miso and pomelo
9 Comments. Leave new
Wow ! just reminded me of those first steps into veggie land. Very scary at the time . Wish this was available then….
It turned out really well. We enjoyed it. Thank you very much for the recipe.
Your welcome Ana. Also makes a convenient take to work lunch.
Yummy. Makes for a great lunch the next day!!
Such a versatile salad. Great base to add roast chicken, baby spinach and goat’s cheese.