Super fresh-tasting, almost summery, this easy tabbouleh salad of bulgur (more on that in a minute), bright parsley and mint, chopped vegetables and chicken is just the thing for lunch.
Bulgur, a cracked and partially cooked wheat grain, is typically used in tabbouleh, the Middle Eastern mix with parsley and tomato that’s often served with pita bread. Here, it gets a bit more protein and some extra veggies. Bulgur is super-easy to prepare: Like couscous, it just gets covered with boiling water and left to soften. This lunchbox-friendly salad comes together in a snap, and it has about 150 calories per serving. Nice!
For a twist, spoon some of this tabbouleh and chicken salad into a whole-grain pita or tortilla for an easy and healthy sandwich.
tabbouleh salad with chicken
1/2 cup bulgur
1/2 cup boiling water
1 1/2 cups diced tomato
1 cup diced cooked chicken
3/4 cup minced fresh parsley
1/2 red bell pepper, in 1/4-inch dice
1/2 cucumber, peeled and seeded, in 1/4-inch dice
1 Tbsp. minced fresh mint
1 Tbsp. snipped fresh chives
juice of 1 lemon
1 Tbsp. good olive oil or lemon olive oil
1/2 tsp. coarse salt
1/4 tsp. freshly ground black pepper
In a small bowl, cover bulgur with 1/2 cup of boiling water; cover and let sit 15 minutes until water is absorbed and bulgur has a texture like al dente pasta. In a salad bowl, throw together all the ingredients and toss to coat with lemon juice and olive oil. Taste and adjust seasoning if needed. Serve at room temperature.