Pregnancy Friendly Classic Tabbouleh
Fresh, vibrant, and packed with nutrients, this herb-forward grain salad is exactly the kind of dish that feels as good as it tastes. Three cups of finely chopped parsley bring a serious folate boost — one of the most important nutrients during pregnancy — while ripe tomatoes, fresh mint, and scallions layer in vitamins and antioxidants with every bite. The bulgur is soaked rather than cooked, keeping the process simple and the texture perfectly tender without any heavy preparation. Extra-virgin olive oil and bright lemon juice tie everything together with a clean, zesty dressing that's completely free of anything to second-guess. Warming spices like allspice and cinnamon add a subtle depth that makes this feel far more special than a basic salad. Served with crisp romaine leaves for scooping, it's light enough for days when appetite is unpredictable but satisfying enough to stand on its own as a meal. It's the kind of recipe you'll come back to again and again, all the way through and beyond.
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Learn more →Ingredients
4 servings
- ¼ cup fine bulgur wheat
- 3 tbsp fresh lemon juice, plus more to taste
- ¼ tsp fine salt, plus more to taste
- 2 medium ripe tomatoes (about 10 oz total), cored and finely diced
- 3 cups flat-leaf parsley leaves and tender stems, very finely chopped (from about 2 large bunches)
- ½ cup fresh mint leaves, very finely chopped
- 4 scallions (green and light green parts only), thinly sliced
- 3 tbsp extra-virgin olive oil
- ¼ tsp ground allspice
- ⅛ tsp ground cinnamon
For serving
- romaine lettuce leaves, for scooping (optional)
Instructions
- 1
Place the bulgur in a fine-mesh strainer and rinse briefly under cold water. Transfer to a small bowl, pour over 1 tbsp of the lemon juice and a pinch of salt, and stir to combine. Let the bulgur soak at room temperature for 20–30 minutes, until the grains are just tender and have absorbed the liquid.
- 2
While the bulgur soaks, place the diced tomatoes in a large mixing bowl and season with a pinch of salt. Let them sit for 5 minutes, then tilt the bowl and spoon off any excess tomato liquid that has pooled.
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