Tabbouleh with the Works + a Recap of the Whole Grains: Breaking Barriers Conference {Podcast #256}

This simple tabbouleh side dish is made with bulgur wheat, parsley, chickpeas, dried cranberries, and juicy tomatoes, and it’s bursting with fresh flavors and filling fiber.

Tabbouleh with the Works made with bulgur wheat, parsley, and tomatoes #WholeGrain

When you hear the words, “whole grains,” what foods come to mind? Whole wheat bread? Whole wheat pasta? Brown rice?

Tabbouleh with the Works made with bulgur wheat, parsley, and tomatoes #WholeGrain

Nutritious whole grains do, in fact, include wheat, but there are many, many more options out there to choose from including:

Amaranth, Barley, Buckwheat, Corn, Millet, Oats, Quinoa, Rice, Rye, Sorghum, Teff, Triticale, and Wild Rice.

As for “wheat,” the varieties you’ll find at the market include: Spelt, Emmer, Farro, Einkorn, Kamut, and the star of this blog post: Bulgur.

Tabbouleh with the Works made with bulgur wheat, parsley, and tomatoes #WholeGrain

 Tabbouleh is usually made with bulgur, but you can sub out the bulgur for other grains like barley, rice, or quinoa.

Whole Grains Conference with Oldways

Earlier this week, we attended the Whole Grains: Breaking Barriers conference sponsored by Oldways and the Whole Grains Council. Experts spoke about issues ranging from the rise in Celiac Disease (CD), the growing demand for gluten-free foods, and culinary trends like sprouted grains.

Whole Grains Conference with Oldways

This slide, shared during one of the presentations, shows what a typical American family eats in a week. As you can see, most of their food choices are heavily processed, and what’s clearly missing are fruits, vegetables and whole grains.

On this week’s Cooking with the Moms podcast, Cynthia Harriman from the Whole Grains Council joins us to share highlights from the conference … and we’ll also tell you how we whipped up this gorgeous bulgur recipe.

LISTEN TO COOKING WITH THE MOMS HERE! And don’t forget to SUBSCRIBE to our show on iTunes.

Tabbouleh with the Works made with bulgur wheat, parsley, and tomatoes #WholeGrain

Fun facts about bulgur …

What is it? Sometimes called, Middle Eastern pasta, bulgur is made from wheat kernels that are boiled, dried, cracked, and sorted by size. Since the size can vary (instant / fine grain, medium grain, coarse grain), check the package for cooking instructions. Tabbouleh is typically made with fine grain bulgur.

Nutrition profile: 1 cup of cooked bulgur has 151 calories, 8.2 grams fiber, 33.8 grams carbohydrate, 5.6 grams protein, and 10% iron.

Culinary uses: Side dishes like tabbouleh, pilafs, and in salads. It’s slightly chewy in texture and mild in flavor.

Tabbouleh with the Works

Makes 6 Servings

This is one of those recipes that you can easily change up. For example, you can add mint in addition to parsley, toss in a handful of toasted slivered almonds or pine nuts, swap the tomatoes for diced bell peppers, and add a different dried fruit like diced prunes or apricots, or raisins. (We used dried cranberries for some fun fall flavors.) This is an anything-goes sort of recipe.

  • 1 cup fine bulgur wheat
  • 1 teaspoon kosher salt
  • Zest of 1 lemon
  • Juice of 1 lemon (3 to 4 tablespoons)
  • 3 tablespoons extra virgin olive oil
  • 2 cups parsley leaves, roughly chopped
  • 1 cup orange, yellow, or red grape tomatoes, halved (or cut into quarters if you have little kids at your table)
  • 1 cup canned chickpeas, drained and rinsed
  • 2 scallions, white and light green parts, finely chopped (1/4 cup)
  • 1/4 to 1/2 cup dried cranberries

1. Place the bulgur and salt in a large, heat-safe bowl. Pour 1½ cups boiling water over the bulgur and stir to combine. Cover and let sit for 30 to 60 minutes until the liquid is absorbed.

2. Stir in the lemon zest, lemon juice, and olive oil until well combined. Stir in the parsley, tomatoes, chickpeas, scallions, and cranberries.

3. Eat right away, or better yet, cover, place in the refrigerator, and chill for 2 to 3 hours so the flavors can meld. Season with kosher salt and pepper to taste.

Nutrition Information per Serving (1 cup): 210 calories, 8g fat (1g saturated), 250mg sodium, 31g carbohydrate, 5g fiber, 5g protein, 15% vitamin A, 30% vitamin C

Print Recipe

What’s your favorite whole grain, and how do you prepare it?

11 responses to “Tabbouleh with the Works + a Recap of the Whole Grains: Breaking Barriers Conference {Podcast #256}”

  1. YUM– i love these type of recipes that you can easily adapt to use whatever you have on hand + ways to get beans in are always a bonus in my book!

  2. Whole grains are endless! Why would you ever NOT eat them!

  3. Love the rainbow of colors in your taboulleh – so pretty and a great way to get everyone to try whole grains!

  4. Min says:

    I absolutely LOVE bulgur and farro! those are two of my fav whole grains. I’ve tried kamut as well, and that gets the award for being the chewiest whole grain ;). Very filling, indeed! This salad looks super easy to whip up and I feel nourished just from looking at it 😉

  5. Farro is one of my favorite whole grains – always in my pantry (it must be the Italian in me.) I really like bulgur too but don’t cook with it as much – that needs to change….with this salad 🙂

  6. I love the texture of farro and wheatberries. I love how colourful this salad is!

  7. Liz says:

    Genevieve, I could not agree more with the texture of farro and wheatberries!

  8. Farrah says:

    This is so prettyyy. <3 I've never tried making anything with taboulleh, but I feel like I should really go try that out. *-*

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