Pocket Tabouli Salad

This hearty salad recipe is a staple from my childhood and my girls have grown to love it over the years as much as I do. My mom would make it in the summers, using fresh tomatoes, bell peppers, and cucumbers from her garden. It tastes amazing (although can be very messy!) when served in a pita pocket, but it’s delicious over greens as well (and makes less of a mess when eaten with a fork).

It’s full of color, antioxidants, fiber, and other constipation-fighting foods all of which come together in a tasty dish that promotes overall health and growth.

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Pocket Tabouli Salad Recipe

Pocket Tabouli Salad

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Yield: 6 (Serves 6) ¼x ½x 1x 2x 3x 4x 5x 6x 7x 8x 9x 10x

Author: Malina Malkani

Prep time: 30 MinInactive time: 4 HourTotal time: 4 H & 30 M

This hearty salad recipe is a staple from my childhood and my girls have grown to love it over the years as much as I do. My mom would make it in the summers, using fresh tomatoes, bell peppers, and cucumbers from her garden. It tastes amazing (although can be very messy!) when served in a pita pocket, but it’s delicious over greens as well (and less messy when eaten with a fork). If you liked this recipe, could you please rate it and share your thoughts? Your ratings help more people find my recipes and articles. Thank you! This recipe may contain affiliate links, meaning that if you choose to purchase a product through a link, I will receive a small commission - but this in no way impacts the amount you pay. Affiliate links are marked with an asterisk (*).

Ingredients US Metric

• 1 cup uncooked bulgur wheat
• 1 cucumber, peeled and roughly chopped
• 1 bell pepper, any color, seeded and roughly chopped
• 2 large carrots, peeled and roughly chopped
• 1 medium bunch flat-leaf parsley, stems removed
• 5-6 scallions, green parts only, finely chopped
• ⅓ cup fresh mint leaves, finely chopped
• 2 medium tomatoes, chopped
• ⅓ cup extra-virgin olive oil
• ⅓ cup freshly squeezed lemon juice
• 1 teaspoon Kosher salt
• 6 100% whole wheat pita breads
• 5 ounces lettuce

Instructions

1. Use your preferred method to boil 1 cup of water. In a large bowl, combine boiling water with bulgur wheat and let stand, uncovered for 30 minutes, fluffing once or twice to release the heat every 10 minutes or so while you prepare the remaining add-ins.
2. Add the cucumber, bell pepper, carrots, and parsley into the pitcher of a food processor* and gently pulse until all are finely chopped.
3. Add the processed vegetables, scallions, mint, and tomatoes to the bulgur wheat.
4. Dress with olive oil, lemon juice, and salt and mix until well incorporated, about 1 minute.
5. Cover and refrigerate for 2-4 hours.
6. Stuff each pita pocket with lettuce, fill with tabouli salad, and serve.

Notes

1. Keeps in an airtight container in the refrigerator for up to 6 days.
2. This salad does not freeze well.

Nutrition Facts

Calories

383.24

Fat

13.43 g

Sat. Fat

1.86 g

Carbs

58.48 g

Fiber

8.55 g

Net carbs

49.93 g

Sugar

4.97 g

Protein

9.88 g

Sodium

722.7 mg

Cholesterol

0 mg

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https://www.malinamalkani.com/recipes/pocket-tabouli-salad

Pocket Tabouli salad, pita and vegetables, Vegetarian-friendly pocket tabouli

Lunch, Dinner, Salad, Vegetarian

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