Fresh from the Garden Tabouli

This tabouli tastes like a garden in a bowl. Very fresh and bursting with flavor. Enjoy it chilled or at room temperature. Perfect for a summer lunch, picnic or potluck. It’s delightfully refreshing!

Fresh from the Garden Tabouli


1 cup bulgur wheat, small grain*
1˝ cups boiling water
⅓ cup extra virgin olive oil
⅓ cup bottled lemon juice or juice of 2 lemons
2 teaspoons salt
2 teaspoons pepper
⅛ teaspoon cayenne (or to taste)
4-5 medium garlic cloves, minced finely
1 bunch Italian parsley, chopped finely
1˝ bunches green onions, thinly sliced
2 medium tomatoes, diced finely
1 medium cucumber, diced finely
5 cilantro leaves, minced
5 mint leaves, minced or 1 teaspoon of dried mint


  • Place bulgur in a heat-proof bowl and pour in water. Cover with lid. Let stand for 30 minutes.
  • Stir in olive oil, lemon juice, salt, pepper, cayenne and minced garlic.
  • Add parsley, green onions, tomatoes, cucumber, cilantro and mint. Ready to eat right away or chill.

Serves: 4-6

Total preparation time: 45 minutes.

*Tips from the HeartMath Kitchen:

  • Quinoa may be substituted for bulgur to make recipe gluten-free. Cook quinoa as normal and omit Direction No. 1.
  • Serve tabouli on its own or with Vegenaise (a vegan mayonnaise made by the Follow Your Heart Company) or grapeseed oil mayonnaise on a lettuce wedge with a side of blue corn chips.
  • Also called “Chinese parsley” or “Mexican parsley,” cilantro is the leaves of the coriander plant. Cilantro is often used in both Asian and Mexican cuisine. Many markets carry it fresh in their produce department.

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Angela K.
Angela K4 years ago

Thanks for sharing

JL A4 years ago


Natasha Salgado
Past Member 4 years ago

Sounds very healthy. Thanks

Elizabeth Brawn
Elizabeth Brawn4 years ago


Winn Adams
Winn A4 years ago


Roxana Saez
Roxana Saez4 years ago

TYFS and adding the gluten free option

Jonathan Harper
Jonathan Harper4 years ago


Andy Walker
Past Member 4 years ago

Looks good.

Lindsay Kemp
Lindsay K4 years ago

Looks delicious - thanks for sharing