Tabbouleh USDA Recipe for Family Child Care

Age Group: Ages 6-18
Serving Size: 6
Tabbouleh is a popular Middle Eastern salad served as part of a mezze (assortment of appetizers). A primary ingredient in tabbouleh is bulgur, which is a whole grain.
CACFP CREDITING INFORMATION
½ cup provides ¼ cup vegetable and ½ oz equivalent grains.
SOURCE
Team Nutrition CACFP Multicultural Recipe Project.
https://teamnutrition.usda.gov
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Prep Time 20 minutes
Cook Time 30 minutes
Total Time 20 minutes

Ingredients
 

  • 1 cup Water
  • ½ cup Bulgur, uncooked
  • ¾ cup Cucumber, fresh, peeled, ¼" diced
  • ¾ cup Tomatoes, fresh, ¼" diced
  • 2 Tbsp Italian parsley, fresh, chopped
  • 2 Tbsp Mint leaves, fresh, chopped
  • 2 Tbsp Onion, green, with tops, fresh, chopped
  • 1 clove (1 clove is about ½ teaspoon minced) Garlic, fresh, minced
  • 1 Tbsp Olive oil, extra virgin
  • 2 Tbsp Lemon juice, fresh squeezed, seeds removed; or lemon juice, bottled
  • ¼ tsp Salt, table
  • ¼ tsp Black pepper, ground

Quantity
 

  • 1 cup Water
  • ½ cup Bulgur, uncooked
  • ¾ cup Cucumber, fresh, peeled, ¼" diced
  • ¾ cup Tomatoes, fresh, ¼" diced
  • 2 Tbsp Italian parsley, fresh, chopped
  • 2 Tbsp Mint leaves, fresh, chopped
  • 2 Tbsp Onion, green, with tops, fresh, chopped
  • 1 clove (1 clove is about ½ teaspoon minced) Garlic, fresh, minced
  • 1 Tbsp Olive oil, extra virgin
  • 2 Tbsp Lemon juice, fresh squeezed, seeds removed; or lemon juice, bottled
  • ¼ tsp Salt, table
  • ¼ tsp Black pepper, ground

Ingredients
 

  • 1 cup Water
  • ½ cup Bulgur, uncooked
  • ¾ cup Cucumber, fresh, peeled, ¼" diced
  • ¾ cup Tomatoes, fresh, ¼" diced
  • 2 Tbsp Italian parsley, fresh, chopped
  • 2 Tbsp Mint leaves, fresh, chopped
  • 2 Tbsp Onion, green, with tops, fresh, chopped
  • 1 clove (1 clove is about ½ teaspoon minced) Garlic, fresh, minced
  • 1 Tbsp Olive oil, extra virgin
  • 2 Tbsp Lemon juice, fresh squeezed, seeds removed; or lemon juice, bottled
  • ¼ tsp Salt, table
  • ¼ tsp Black pepper, ground

Quantity
 

  • 1 cup Water
  • ½ cup Bulgur, uncooked
  • ¾ cup Cucumber, fresh, peeled, ¼" diced
  • ¾ cup Tomatoes, fresh, ¼" diced
  • 2 Tbsp Italian parsley, fresh, chopped
  • 2 Tbsp Mint leaves, fresh, chopped
  • 2 Tbsp Onion, green, with tops, fresh, chopped
  • 1 clove (1 clove is about ½ teaspoon minced) Garlic, fresh, minced
  • 1 Tbsp Olive oil, extra virgin
  • 2 Tbsp Lemon juice, fresh squeezed, seeds removed; or lemon juice, bottled
  • ¼ tsp Salt, table
  • ¼ tsp Black pepper, ground
*See Marketing Guide

Ingredients
 

  • 1 cup Water
  • ½ cup Bulgur, uncooked
  • ¾ cup Cucumber, fresh, peeled, ¼" diced
  • ¾ cup Tomatoes, fresh, ¼" diced
  • 2 Tbsp Italian parsley, fresh, chopped
  • 2 Tbsp Mint leaves, fresh, chopped
  • 2 Tbsp Onion, green, with tops, fresh, chopped
  • 1 clove (1 clove is about ½ teaspoon minced) Garlic, fresh, minced
  • 1 Tbsp Olive oil, extra virgin
  • 2 Tbsp Lemon juice, fresh squeezed, seeds removed; or lemon juice, bottled
  • ¼ tsp Salt, table
  • ¼ tsp Black pepper, ground

Quantity
 

  • 1 cup Water
  • ½ cup Bulgur, uncooked
  • ¾ cup Cucumber, fresh, peeled, ¼" diced
  • ¾ cup Tomatoes, fresh, ¼" diced
  • 2 Tbsp Italian parsley, fresh, chopped
  • 2 Tbsp Mint leaves, fresh, chopped
  • 2 Tbsp Onion, green, with tops, fresh, chopped
  • 1 clove (1 clove is about ½ teaspoon minced) Garlic, fresh, minced
  • 1 Tbsp Olive oil, extra virgin
  • 2 Tbsp Lemon juice, fresh squeezed, seeds removed; or lemon juice, bottled
  • ¼ tsp Salt, table
  • ¼ tsp Black pepper, ground
*See Marketing Guide

Ingredients
 

  • 1 cup Water
  • ½ cup Bulgur, uncooked
  • ¾ cup Cucumber, fresh, peeled, ¼" diced
  • ¾ cup Tomatoes, fresh, ¼" diced
  • 2 Tbsp Italian parsley, fresh, chopped
  • 2 Tbsp Mint leaves, fresh, chopped
  • 2 Tbsp Onion, green, with tops, fresh, chopped
  • 1 clove (1 clove is about ½ teaspoon minced) Garlic, fresh, minced
  • 1 Tbsp Olive oil, extra virgin
  • 2 Tbsp Lemon juice, fresh squeezed, seeds removed; or lemon juice, bottled
  • ¼ tsp Salt, table
  • ¼ tsp Black pepper, ground

Quantity
 

  • 1 cup Water
  • ½ cup Bulgur, uncooked
  • ¾ cup Cucumber, fresh, peeled, ¼" diced
  • ¾ cup Tomatoes, fresh, ¼" diced
  • 2 Tbsp Italian parsley, fresh, chopped
  • 2 Tbsp Mint leaves, fresh, chopped
  • 2 Tbsp Onion, green, with tops, fresh, chopped
  • 1 clove (1 clove is about ½ teaspoon minced) Garlic, fresh, minced
  • 1 Tbsp Olive oil, extra virgin
  • 2 Tbsp Lemon juice, fresh squeezed, seeds removed; or lemon juice, bottled
  • ¼ tsp Salt, table
  • ¼ tsp Black pepper, ground
*See Marketing Guide

Ingredients
 

  • 1 cup Water
  • ½ cup Bulgur, uncooked
  • ¾ cup Cucumber, fresh, peeled, ¼" diced
  • ¾ cup Tomatoes, fresh, ¼" diced
  • 2 Tbsp Italian parsley, fresh, chopped
  • 2 Tbsp Mint leaves, fresh, chopped
  • 2 Tbsp Onion, green, with tops, fresh, chopped
  • 1 clove (1 clove is about ½ teaspoon minced) Garlic, fresh, minced
  • 1 Tbsp Olive oil, extra virgin
  • 2 Tbsp Lemon juice, fresh squeezed, seeds removed; or lemon juice, bottled
  • ¼ tsp Salt, table
  • ¼ tsp Black pepper, ground

Quantity
 

  • 1 cup Water
  • ½ cup Bulgur, uncooked
  • ¾ cup Cucumber, fresh, peeled, ¼" diced
  • ¾ cup Tomatoes, fresh, ¼" diced
  • 2 Tbsp Italian parsley, fresh, chopped
  • 2 Tbsp Mint leaves, fresh, chopped
  • 2 Tbsp Onion, green, with tops, fresh, chopped
  • 1 clove (1 clove is about ½ teaspoon minced) Garlic, fresh, minced
  • 1 Tbsp Olive oil, extra virgin
  • 2 Tbsp Lemon juice, fresh squeezed, seeds removed; or lemon juice, bottled
  • ¼ tsp Salt, table
  • ¼ tsp Black pepper, ground
*See Marketing Guide

Instructions
 

  • In a small stockpot, bring water to a rolling boil.
  • Add bulgur; cover, and turn heat off. Leave the stockpot on the hot burner. Keep covered, and let stand for 20 minutes. Drain any excess liquid, fluff with a fork. Set aside and allow bulgur to cool to room temperature.
  • In a medium bowl, mix together bulgur, cucumber, tomato, parsley, mint, green onions, and garlic.
  • Prepare dressing: In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  • Combine dressing with the other ingredients; mix well.
  • Refrigerate; let chill for at least 2 hours before serving to allow the flavors to fuse. Critical Control Point: To chill, cool to 70 °F within 2 hours and to 40 °F or lower within an additional 4 hours.
  • Serve ½ cup.
    Critical Control Point: Hold at 40 °F or lower.

Nutrition INFORMATION

Nutrition Facts
Tabbouleh USDA Recipe for Family Child Care
Amount Per Serving 0 ½ cup
Calories 68 Calories from Fat 18
% Daily Value*
Total Fat 2g3%
Saturated Fat 0g0%
Sodium 99mg4%
Total Carbohydrate 11g4%
Dietary Fiber 3g13%
Total Sugars 1g1%
Protein 2g4%
Calcium 20mg2%
Iron 1mg6%
*
*Marketing Guide
The CHEF TIPS:
Before chopping parsley and mint, wash in a colander under running water. Spin dry in a salad spinner.
Get more juice from the lemon by rolling it gently on a flat surface before cutting or juicing to loosen the membranes.
Cook bulgur the day before, and cool in the refrigerator. Critical Control Point: Cool to 40 °F or lower within 4 hours.
To prevent the salad from getting soggy, make sure the chopped vegetables are dry.
Yield / Volume