Bulgur Wheat Tabbouleh Salad

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Prep Time 10 minutes
Cook Time 30 minutes
Chill Time 1 hour
Total Time 1 hour 40 minutes
Course Appetizers, Bowls, Salads, Side Dishes
Cuisine Mediterranean
Servings 4 servings
Calories 420.2 kcal


  • Stove
  • Refrigerator


  • 1 1/4 cups boiling water
  • 1 cup bulgur wheat
  • 3 tbsp olive oil extra virgin
  • 1/4 cup lemon juice fresh squeezed, no added sugar or preservatives
  • 1 tsp garlic powder
  • 1/2 tsp sea salt
  • 1/2 tsp black pepper
  • 1 cup green onions chopped
  • 1/2 cup fresh mint chopped
  • 1/2 cup fresh parsley chopped
  • 15 oz can of chickpeas drained
  • 3 large tomatoes diced


  • Place the bulgur wheat into a large bowl and pour the boiling water over it. Stir well, cover, and allow to sit for about 30 minutes or until bulgur wheat is soft.
  • Add in olive oil, lemon juice, garlic powder, and salt. Gently toss until well mixed. Stir in remaining ingredients, adding the tomatoes in last.
  • Chill for at least an hour before serving.

My Notes

Nutrition with Essential Amino Acids

Nutrition Facts
Bulgur Wheat Tabbouleh Salad
Amount Per Serving (1 Serving)
Calories 420.2 Calories from Fat 65
% Daily Value*
Fat 7.21g11%
Saturated Fat 0.86g5%
Sodium 330.01mg14%
Potassium 765mg22%
Carbohydrates 76.56g26%
Fiber 20.32g85%
Sugar 9.98g11%
Protein 17.27g35%
Vitamin A 1898.97IU38%
Vitamin B1 0.21mg14%
Vitamin B2 0.08mg5%
Vitamin B3 1.5mg8%
Vitamin B5 0.5mg5%
Vitamin B6 0.26mg13%
Vitamin C 35.23mg43%
Vitamin E 1.67mg11%
Vitamin K 188.22µg179%
Calcium 118.55mg12%
Copper 0.46mg23%
Folate 237.52µg59%
Iron 5.55mg31%
Manganese 1.13mg57%
Magnesium 80.14mg20%
Phosphorus 224.95mg22%
Selenium 4.26µg6%
Zinc 2mg13%
Ess-Methionine 139.63mg
Ess-Tryptophan 106.13mg
Ess-Threonine 410.4mg
Ess-Phenylalanine 573.4mg
Ess-Arginine 980.9mg
Ess-Lysine 707.9mg
Ess-Leucine 748.79mg
Ess-Isoleucine 454.4mg
Ess-Histidine 293.38mg
Ess-Valine 451.65mg
* Percent Daily Values are based on a 2000 calorie diet. Some amino acids levels are estimated, some product manufacturers do not supply amino acid values. The value source usda.gov.

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