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1 serves of vegetables in each serve

Preparation time: 60 minutes

Serves: 6

1 serve of vegetables per serve

Diet and Allergies:

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Preparation time: 60 minutes

Serves: 6

1 serve of vegetables per serve

Diet and Allergies:

, ,


½ cup uncooked bulgar (see note)
2 cups reduced-salt vegetable stock, hot
3 cups Italian flat leaf parsley, chopped
½ cup mint, chopped
¼ cup chopped spring onion
3 Roma tomatoes, chopped
2 tbsp olive oil
2 tbsp lemon juice
Pinch of salt


Step 1

In a large bowl, pour the boiling stock over the bulgur.  Let sit for 30-60 minutes until softened and then strain through a fine mesh sieve.  Cool.

Step 2

Combine the bulgur, parsley, mint, spring onions and tomatoes in a large bowl.

Step 3

In a small bowl, combine the olive oil, lemon juice and pinch of salt.

Step 4

Pour over the bulgur mix and toss to mix well.

Note: Bulgar is a cereal made from whole wheat partially boiled then dried.

Serving suggestion:

  • Serve immediately or refrigerate for up to 1 day.

Ingredient swaps:

  • Swap bulgur for couscous.
  • Use spring onion instead of red onion.

Budget tips:

  • Making stock using boiling water and stock powder is cheaper than using pre-made liquid stock. 
  • Make this salad when parsley is in season or on special. 

Reduce waste:

  • Store left over stalks of mint in a jar of water on the bench. Make sure there are no leaves under water. 
  • Leftover tabouli is delicious in wraps with hummus, falafel or left-over roast meat. 

Nutrition tips:

  • Add a 400g can of no added salt, drained and rinsed chickpeas for added fibre and protein.
  • Making your own dressings allows you to control the ingredients to make it as healthy as possible. 


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