Kale tabbouleh

Kale tabbouleh

  • 1
  • 2
  • 3
  • 4
  • 5
(3 ratings)

Prep: 15 mins Cook: 15 mins

Easy

Serves 6
Use bulghar wheat as the base for this Middle Eastern salad of superhealthy greens, feta cheese and spices

Nutrition and extra info

  • Healthy

Nutrition: per serving

  • kcal235
  • fat15g
  • saturates4g
  • carbs17g
  • sugars4g
  • fibre2g
  • protein6g
  • salt0.7g
Save to My Good Food
Please sign in or register to save recipes.

Ingredients

  • 100g bulgar wheat
  • 100g kale

    Kale

    kay-el

    A member of the cabbage family, kale comes in two forms: kale, which has smooth leaves, and…

  • large bunch mint, roughly chopped

    Mint

    mi-nt

    There are several types of mint, each with its own subtle difference in flavour and appearance.…

  • bunch spring onion, sliced

    Spring onion

    sp-ring un-yun

    Also known as scallions or green onions, spring onions are in fact very young onions, harvested…

  • ½ cucumber, diced
  • 4 tomato, deseeded and chopped

    Tomato

    toe-mart-oh

    A member of the nightshade family (along with aubergines, peppers and chillies), tomatoes are in…

  • pinch of ground cinnamon
  • pinch of ground allspice
  • 6 tbsp olive oil

    Olive oil

    ol-iv oyl

    Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

  • juice and zest ½ lemon

    Lemon

    le-mon

    Oval in shape, with a pronouced bulge on one end, lemons are one of the most versatile fruits…

  • 100g feta cheese, crumbled
  • 4 Baby Gem lettuce, leaves separated, to serve

Method

  1. Tip the bulghar wheat into a heatproof bowl and just cover with boiling water, then cover with cling film and set aside for 10-15 mins or until tender. Put the kale in a food processor and pulse to finely chop.

  2. Stir the kale, mint, spring onions, cucumber and tomatoes through the bulghar wheat. Season with the cinnamon and allspice, then dress with the olive oil and lemon juice to taste. Scatter over the lemon zest and feta. To serve, let everyone scoop the salad onto leaves of Baby Gem lettuce.

Ads by Google

Comments, questions and tips

Sign in or create your My Good Food account to join the discussion.

Comments (9)

desainrumah's picture

I've never cooked with kale before, nor recall eating it actually. This recipe was so simple to make and simply delicious! I am a kale convert. desain rumah minimalis

kaffahmedia's picture

I didn't have any AllSpice or lettuce but followed the recipe otherwise. Enjoyed with jerk chicken and oven chips!

Hidayat
Jasa SEO Murah

Minion Milly's picture

I've never cooked with kale before, nor recall eating it actually. This recipe was so simple to make and simply delicious! I am a kale convert.
A perfect side dish for steak or lamb or chicken or falafel or....too many things! I will definitely add this to my repertoire of salads for a BBQ.

fenuz's picture

Semplicemente delizioso! Consiglio vivamente. Ho usato il mio elicottero Braun per tagliare i cavoli, pomodori e menta separatamente. desain rumah minimalis

emmamoss's picture

Delicious - will have again for sure

hilevans's picture

Fantastic way to eat kale - so much better than cooking it. Really tasty and great for a lunch box salad - should have 6 stars !!

chickens82's picture

Just delicious! Thoroughly recommend. I used my Braun chopper to chop the kale, tomatoes and mint separately. I didn't have any AllSpice or lettuce but followed the recipe otherwise. Enjoyed with jerk chicken and oven chips! The mint worked well with the spice of the jerk. To be repeated..

joeykangaroo's picture

I used quinoa instead and it was lovely, will definitely try this again!

Questions (2)

temperate_gill's picture

How long does Tabbouleh generally last for?

goodfoodteam's picture

This sort of dish is best eaten on the day it is made for the best nutrition, although it will last until the next day.

Tips (0)

Got your own twist on this recipe? Or do you have suggestions for possible swaps and additions? We’d love to hear your ideas.

Be the first to suggest a tip for this recipe…

Skills & know how

As well as helping you decide what to cook we can also help you to cook it. From tips on cookery techniques to facts and information about health and nutrition, we’ve a wealth of foodie know how for you to explore.

About BBC Good Food

We’re all about good recipes, and about quality home cooking that everyone can enjoy. Whether you’re looking for some healthy inspiration or learning how to cook a decadent dessert, we’ve trustworthy guidance for all your foodie needs.

Our recipes

All our recipes are tested thoroughly by us to make sure they’re suitable for your kitchen at home. We know many of you are concerned about healthy eating, so we send them to a qualified nutritionist for thorough analysis too.

Tell us what you think…

Love the new look or think we’ve missed the mark? We want to hear your thoughts – good and bad – to make sure we make the new website as useful as possible.

Magazine

Subscribe to BBC Good Food magazine and get triple-tested recipes delivered to your door, every month.

Events

Discover a BBC Good Food Show near you.

On TV

See your favourite chefs on Sky Channel 247, Virgin TV 260 and find their recipes at goodfoodchannel.co.uk

Follow us

Join the BBC Good Food community by following us on Facebook, Twitter, Pinterest, Instagram and Google Plus.