Tabbouleh with Chicken and Red Pepper

18 Reviews
ADD YOUR REVIEW
Photo: Randy Mayor; Styling: Leigh Ann Ross
Yield
4 servings (serving size: 1 1/4 cups)
By Marcia Whyte Smart
March 2009
RECIPE BY Cooking Light

Use rotisserie or leftover chicken for this dish, if you like. If you're making the mixture a few hours or more in advance, store the cucumber and tomato separately and add them close to serving time to keep the salad at its best. Serve with Lemony Hummus with Spicy Whole-Wheat Pita Chips for a flavorful, Middle East–themed light lunch.

Ingredients

  • 1/2 cup uncooked bulgur
  • 1/2 cup boiling water
  • 1 1/2 cups diced plum tomato
  • 3/4 cup shredded cooked chicken breast
  • 3/4 cup minced fresh flat-leaf parsley
  • 1/2 cup finely chopped red bell pepper
  • 1/2 cup diced English cucumber
  • 1/4 cup minced fresh mint
  • 1 1/2 tablespoons fresh lemon juice
  • 1 tablespoon extra-virgin olive oil
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper

Nutritional Information

  • Calories 150
  • Fat 4.7g
  • Satfat 0.8g
  • Monofat 2.9g
  • Polyfat 0.7g
  • Protein 11.2g
  • Carbohydrate 16.9g
  • Fiber 4.5g
  • Cholesterol 22mg
  • Iron 1.6mg
  • Sodium 326mg
  • Calcium 33mg

How to Make It

Step 1

Combine bulgur and 1/2 cup boiling water in a large bowl. Cover and let stand 15 minutes or until the bulgur is tender. Drain well; return bulgur to bowl. Cool.

Step 2

Add tomato and remaining ingredients; toss well.

You May Like

Advertisement

Build-a-Meal

Find recipes with ingredients that you have on hand.

+ +

Read More

Advertisement

Ratings & Reviews

MelissaNealy5's Review

FlexitarianCook
March 26, 2009
I made this and my husband, who wouldn't touch tabbouleh at any restaurant ate half of the recipe in one day.

Tomtes's Review

Tomtes
August 20, 2009
Quick, healthy and good. I used rotisserie chicken to save time. I will be making again and use as a quick weeknight staple.

hdharding's Review

daneanp
September 24, 2009
This salad rocks! I also substituted quinoa, I did not use mint and just kind of eye balled all the other ingredients. It turned out fantastic! I can't imagine how good my lunch is going to be tomorrow, fantastic!

Natalie137's Review

healthnut87
February 23, 2009
I thought this was just okay. I felt as though it needed a bit more mint and lemon juice. It's a solid tabbouleh recipe, but nothing special.

Tamalain's Review

Vangibbons253
February 10, 2014
I love this. I like the fact that the portion is an actual portion :1.25 cups. I tend to eat this for lunch along with either hummus or fruit. I'm not a big eater so this is filling for more and has a fresh taste to it thanks to the mint. My husband loves it as well though he eats about 2 servings at a time.

FayeDondi's Review

FayeDondi
November 01, 2010
Delicious! Didn't have a red bell pepper so used jarred roasted red peppers. I think it would be better with fresh red peppers. I liked the ratio of parsley and mint. Love the lemon in it.

LightestFan's Review

hdharding
January 13, 2014
N/A

AudraWil's Review

LightestFan
July 25, 2009
Excellent. I tried fixing this for a brown bag lunch for my husband. Made the mistake of letting him taste it before he left for work; I think he ate it about 10 minutes after stepping out the door. Luckily, it does make enough for two, and I really enjoyed the lunch. One word of advice to novices like me, if you have to cook the chicken in oil, don't add the olive oil to the dish.

Vangibbons253's Review

CamperCollins
June 06, 2010
I make this for lunch all the time. I make a big batch and eat it for two or three days, just keep the cucumber and tomato in another container to keep everything from getting soggy. Easy recipe to change up depending on what you have in the fridge.

FlexitarianCook's Review

R0cketMom
December 07, 2009
The flavors of this dish were AMAZING! I made it the night before for lunch the next day and decided to taste it before storing for the night. It was so good I kept coming back all night and sneaking bites! It was delicious and even better the next day. I have already made it twice.
© Copyright . All rights reserved. Printed from https://www.myrecipes.com