April 30, 2012 | | Comments 2

Tabbouleh with Baked Pita Chips

This is the second last kitchen for the South Arm Cooking Club for Seniors for this season. Colleen prepared a theme of Middle Eastern flavours with recipe like Tabbouleh and recipes with ingredients like walnuts and dates that are common in the middle east.

Colleen got the inspiration from a request from a participant who wanted to learn how to use bulgur wheat.

Bulgur is a whole grain with equal calcium and protein as found in brown rice but has fewer calories, less fat and more fiber and folate. It is found in various grinds or sizes. The above which Colleen bought from the Real Canadian Superstore is of a larger grain. Bulgur can be used in soups and bread.

Tabbouleh is best served after chilling in the refrigerator for at least 3 hours or overnight for the flavour to mellow.

Colleen served the Tabbouleh with some crispy Baked Pita Chips.


  • 1 1/2 cups bulgur wheat
  • 3 cups boiling water
  • 2 pounds tomatoes, diced
  • 1 cup fresh chopped parsley
  • 3 green onions, finely chopped
  • 1/4 cup fresh mint leaves, finely chopped
  • 1/3 cup fresh lemon juice
  • 4 tablespoons olive oil
  • salt and pepper to taste

Source: via Colleen


Place bulgur wheat in a medium pot. Add boiling water. Cover pot and let stand for 30 minutes or until the water is absorbed.
Prepare the rest of the vegetables and place in a large bowl.
Colleen brought her lemon juice which she bought from Mexico. It is very efficient in juicing the lemons.
Add the lemon juice to the vegetables.
Stir in the olive oil and season with salt and pepper.
When the bulgur is ready, fluff it with a fork. Drain the bulgur wheat if there is still excess liquid.
Add the bulgur wheat to the vegetables. Stir to combine. Taste and add more seasonings if needed.

Cover and refrigerate for at least 1/2 hour. Serve chilled or at room temperature.

To prepare the Baked Pita Chips, preheat the oven to 400F (350F for convection oven). Cut each pita bread into 8 triangle pieces.
Brush the pita bread with olive oil.
Sprinkle with salt and seasonings like dried oregano or Italian seasoning, garlic powder and cayenne pepper if desired.

Bake for 5 to 7 minutes in the preheated oven or until the pita chips crisp up. Serve immediately.

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Categorized Under: 2012Other GrainsPitaSalad

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  1. Janice says:

    Hey Suanne,

    What is the texture of bulgur? Chewy like barley? Fluffy like couscous? Or is it similar to rice? Does it have any aroma on its own?

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