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.

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Ratings & Reviews

daneanp's Review

FlexitarianCook
November 05, 2014
Well, it probably isn't really fair of me to review this recipe. I thought I had bulgur but when I went to start the dish, I found I only had barley. So instead, I used whole wheat couscous and I think it was a decent substitution. I would double the dressing next time. And feta sprinkled on top really adds a nice touch. A good, solid recipe and side dish. It would be great to take to a picnic or potluck. We had it with grilled pork chops for dinner.

Tamalain's Review

Tomtes
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.

LightestFan's Review

daneanp
January 13, 2014
N/A

CamperCollins's Review

healthnut87
April 30, 2012
N/A

LindaDrinkard's Review

Vangibbons253
March 13, 2012
N/A

nlrutecki's Review

FayeDondi
June 23, 2011
Modified a little but loved it all the same. I only had cilantro on hand and used that instead of parsley. It was a pretty awesome substitute really (since parsley can be a bit strong for me) but the flavors are right on par and its a pretty quick and easy salad to make. Served it on top a bed of lettuce with some spinach artichoke hummus. This will be a go-to lunch for me.

FayeDondi's Review

hdharding
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.

Vangibbons253's Review

LightestFan
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

CamperCollins
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.

carlymichelle's Review

R0cketMom
November 22, 2009
I made it with diced can tomatoes--(A BIG NO NO) but, besides that it was good.. not very filling at all though..