tabbouleh on lettuce leaves on a white plate with two lemon wedges


Tabbouleh is a Middle Eastern dish made with fresh herbs and parsley. It's refreshing, light and packed with healthy ingredients.
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  • 8
  • 30 minutes
  • Easy
  • 9
Nutrition per serve
  • Energy 323kJ
  • Protein 2.2g
  • Total fat 2.5g
  • - saturated fat 0.4g
  • Carbohydrate 8.1g
  • Fibre 4.7g
  • Sodium 41mg


  • ½ a cup of bulgur, rinsed
  • 3 medium bunches of parsley
  • 3 large truss tomatoes, chopped finely
  • 2 large Lebanese cucumbers, chopped finely
  • 1/3 cup green onion, white and green parts thinly sliced
  • 1 teaspoon of salt
  • 2 tablespoons of olive oil
  • 1 cup of lemon juice
  • 1 tablespoon of pomegranate molasses


  1. Soak the bulgur in lemon juice until it’s completely immersed, set aside
  2. Meanwhile, chop tomato, cucumber, onion as finely as possible.
  3. To prepare the parsley, cut off the thick stems and discard. Chop parsley and remaining stem finely.
  4. Check bulgur has softened. If not add more lemon juice and set aside for another 10 minutes.
  5. Combine the finely chopped tomato, cucumber, onion and parsley into a bowl, add softened bulgur, salt, and drain juices.
  6. Add remaining lemon juice, olive oil and pomegranate molasses mix well.

Dietitian Notes / Recipe Tips

  • You can use lettuce leaves to act as ‘wraps’ for the tabbouleh.
  • If you don’t have pomegranate molasses you can substitute with lime juice.

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Provider Acknowledgement

Dyala Al Jabi, APD

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