Tabbouleh is a traditional Middle Eastern dish, prepared with bulgur wheat, chopped vegetables, and fresh herbs. It’s all tossed together with lemon juice, oil, salt, and pepper. In this recipe, pistachios make it a complete meal, featuring complex carbohydrates, protein, and fat.
Enjoy this tabbouleh as an entrée or side. It’s also an easy dish to transport and share at parties, picnics, and potlucks. See the variations for fresh spins on this vegetarian classic.
Tabbouleh with Mint and Pistachios
Total: 00:20 Prep: 00:10 Cook: 00:10
¼ cup fine bulgur
3 tablespoons lemon juice
1⅓cup finely chopped pistachios
1 cup finely chopped curly parsley
⅓ cup finely chopped mint
1 small cucumber, finely chopped (1 cup)
1 medium tomato, finely chopped (⅓ cup)
4 green onions, finely chopped (⅓ cup)
3 tablespoons extra-virgin olive oil
Salt and pepper to taste
1. Place the bulgur in a large bowl and add ⅓ cup boiling water. Let stand for 5 minutes.
2. Stir in the lemon juice, and let stand 5 more minutes, or until all the liquid is absorbed.
3. Fluff the bulgur with a fork and let cool.
4. Stir in the remaining ingredients. Adjust seasonings to taste.
5. Serve immediately, or chill (to let the flavors develop), adding the pistachios right before serving.
- Quinoa Tabbouleh with Mint and Pistachios. Replace the bulgur with quinoa. Combine ½ cup quinoa with 1 cup salted water. Bring to a boil. Then, simmer, covered, for about 15 minutes or until all the liquid is absorbed. Let sit for 5 minutes. Fluff with a fork, cool, and stir in the remaining ingredients.
- Tabbouleh with Red Onion. Replace the finely chopped green onions with finely chopped or thinly sliced red onions.
- Tabbouleh with Mint and Walnuts. Replace the pistachios with chopped walnuts. You can also toast and cool the walnuts before adding them to the tabbouleh.
When preparing salads and grain dishes, use your palate as a guide. If you like a lot of citrus, add more lemon juice. Mix in extra herbs (or another favorite combination) if desired. And season with salt and pepper to taste. The ratios are really up to you! Just keep in mind that the flavors tend to get stronger as they marinate, so try not to overseason the dish if you plan to chill before serving.
Whole grains like bulgur wheat are full of fiber and provide a slow release of sustainable energy, while keeping you full and satiated. The fresh vegetables and herbs give you a healthy dose of vitamins and minerals that dial up your daily intake.
For efficient preparation, chop and measure all ingredients while the bulgur is cooking. This way, you eliminate the prep time and can get this recipe done in about 20 minutes. Not bad, right?