Yummy Tabbouleh Salad

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< 1 min read
Summary

We’re just going to make this suggestion upfront: double the recipe, especially if you plan to share it with others (which we also recommend!). You might find yourself wondering how something so simple (and simple to prepare) can be so delicious AND nutritious. The ingredient flavors, colors and potent nutritional properties come together to make this an outstanding dish that you can eat solo or add to grain bowls, wraps and salads.

Yields4 ServingsPrep Time15 minsCook Time10 minsTotal Time25 mins

Ingredients

 ½ cup organic bulbur wheat
 1 ½ cups water
 2 cups organic tomatoes (seeded, diced)
 1 cup cucumber (diced, skin on if unwaxed, peeled if waxed)
 ¾ cup parsley (minced, or half parsley and half cilantro, See Chef’s Notes)
 2 tbsp mint (minced)
 ¾ cup green onion, sliced (white and green parts)
Dressing
 ¼ cup hemp seeds
 ¼ cup lemon juice (freshly squeezed)
 ¼ tsp salt (optional)
 ground black pepper (optional) to taste

Directions

1

Make the bulgur: Add the bulgur wheat and water to a small stovetop pot. Add a dash of salt, if desired. Heat on high until boiling then turn heat down to low and cover. Simmer for 10 minutes or until the water is absorbed. Remove from heat, keeping the lid on for 10 minutes then remove the lid and fluff with a fork. Set aside.

2

Make the dressing: Add the hemp seeds, lemon juice and salt, if using, to a blender (use the small cup if you have the option). Blend until combined. Since there isn’t much you most likely won’t get all of the hemp seeds to blend and that’s okay. It’s really meant to just mix the ingredients well and if it’s all blended then that’s a bonus! Set aside.

3

Make the salad: Add the bulgur, tomatoes, cucumber, parsley, mint, and green onion to a large mixing bowl. Pour the dressing over top. Mix well.

4

Add salt and pepper to taste, if desired.

5

Enjoy!

Chef's Notes

Substitutions
For the parsley and mint, use any combination of herbs you love. We used half parsley and half cilantro to make up the ¾ cup, but you could use all parsley, all cilantro or substitute another herb like chives or basil. For the mint (it’s delicious in this!), feel free to use another herb on hand like basil, dill or chives.

Gluten-free
Make the tabbouleh gluten free by substituting organic quinoa or millet for the bulgur wheat.

Prep Ahead
Make the bulgur ahead of time and store in an airtight container in the refrigerator for up to 5 days or freeze for up to 3 months.

Make the dressing ahead of time and store in an airtight container in the refrigerator for up to 3 days before making this recipe.

Chop your vegetables ahead of time and store in an airtight container for up to 2 days before preparing this recipe. Note that the cucumbers will release some water. Drain them before making the recipe.

Storage
Store leftovers (if you have them) in an airtight container in the refrigerator for up to 5 days or freeze for up to one month.

Ingredients

 ½ cup organic bulbur wheat
 1 ½ cups water
 2 cups organic tomatoes (seeded, diced)
 1 cup cucumber (diced, skin on if unwaxed, peeled if waxed)
 ¾ cup parsley (minced, or half parsley and half cilantro, See Chef’s Notes)
 2 tbsp mint (minced)
 ¾ cup green onion, sliced (white and green parts)
Dressing
 ¼ cup hemp seeds
 ¼ cup lemon juice (freshly squeezed)
 ¼ tsp salt (optional)
 ground black pepper (optional) to taste

Directions

1

Make the bulgur: Add the bulgur wheat and water to a small stovetop pot. Add a dash of salt, if desired. Heat on high until boiling then turn heat down to low and cover. Simmer for 10 minutes or until the water is absorbed. Remove from heat, keeping the lid on for 10 minutes then remove the lid and fluff with a fork. Set aside.

2

Make the dressing: Add the hemp seeds, lemon juice and salt, if using, to a blender (use the small cup if you have the option). Blend until combined. Since there isn’t much you most likely won’t get all of the hemp seeds to blend and that’s okay. It’s really meant to just mix the ingredients well and if it’s all blended then that’s a bonus! Set aside.

3

Make the salad: Add the bulgur, tomatoes, cucumber, parsley, mint, and green onion to a large mixing bowl. Pour the dressing over top. Mix well.

4

Add salt and pepper to taste, if desired.

5

Enjoy!

Yummy Tabbouleh Salad