Tabouli, or Tabbouleh, is a dish that originated in the Arab world and was adopted by Lebanese culture. It traditionally contains tomatoes, parsley, mint, onion, olive oil, lemon juice, and salt. Bulgur is often added, as well as garlic or lettuce.

I have to admit, this is my first time cooking with bulgur! What is bulgur? According to On Food and Cooking, bulgur, or burghul, is an ancient preparation of wheat popular in North Africa and the Middle East. The whole grains are cooked in water, dried, moistened to toughen the outer later, and then milled to remove the bran and germ. “The result is a nutritious form of wheat that keeps indefinitely and cooks relatively quickly.”

This particular recipe was inspired and based on a salad that I had while in Moscow, Idaho. I was gearing up for the 5 hour drive home, so I thought “what better place to grab lunch than the local food co-op?” I couldn’t pass up the colorful, fresh looking Tabouli salad in the deli and I sure didn’t regret it! It was so tasty that I had to re-create the recipe at home. I took a picture of the ingredients list for reference and went from there. Enjoy!

Tip: Before you cut your lemon, roll it on the counter with the palm of your hand with moderate pressure to maximize the amount of juice you get! (see Jamie Oliver’s demonstration here)


Original recipe, based on Tabouli from Moscow, Idaho Food Co-op


  • 1 cup bulgur, uncooked
  • 1 1/2 cups boiling water
  • 1/4 cup Italian parsley, chopped
  • 1 green onion, chopped
  • 1-2 large carrots, shredded (about 1/2 cup)
  • 2 Tablespoons lemon juice (about 1/2 juicy lemon)
  • 2 Tablespoons extra virgin olive oil
  • 1 clove garlic, minced
  • 1/4 teaspoon sea salt
  • 6 cherry tomatoes, quartered
  • 1/4 cup feta cheese, crumbled, plus more for serving
  • 1 Tablespoon flax seeds
  • 3 Tablespoons salted, roasted sunflower seeds


  1. Cover bulgur with 1 1/2 cups boiling water and soak for 30 - 40 minutes. Drain off excess liquid and fluff with a fork.
  2. Combine bulgur, parsley, green onion, and carrot. Mix until evenly distributed.
  3. In a separate bowl, whisk together lemon juice, olive oil, garlic, and sea salt. Pour over bulgur mixture and stir to combine.
  4. Add cherry tomatoes, feta, flax seeds, and sunflower seeds. Stir to combine.
  5. Serve cold or at room temp. Top with an extra sprinkle of feta if desired!

Bon appetit!

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