Pregnancy Friendly Tabbouleh
This vibrant herb salad is a celebration of fresh, whole ingredients — mountains of flat-leaf parsley and mint tossed with juicy ripe tomatoes, green onions, and a bright lemon-olive oil dressing. During pregnancy, leaning on nutrient-dense, minimally processed foods matters more than ever, and this dish delivers folate-rich parsley and healthy fats from extra-virgin olive oil in every single bite. The bulgur wheat adds a satisfying, gentle chew and a source of fiber that keeps things feeling balanced without anything heavy or overly rich. Everything here is straightforward and whole — no deli counters, no cured meats, no soft cheeses to second-guess — just clean, recognizable ingredients you can feel good about. The technique is simple too: the bulgur soaks rather than boils, which keeps the texture light and lets the herbs stay the true star of the bowl. A pinch of allspice adds a subtle warmth that makes this feel a little more special than your average salad. It comes together quickly and tastes even better after a few minutes of rest, making it an easy, nourishing addition to any meal.
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Learn more →Ingredients
4 servings
- ¼ cup fine bulgur wheat
- 3 tbsp fresh lemon juice, divided
- 3 bunches flat-leaf parsley (about 4 cups tightly packed leaves and tender stems)
- ½ cup fresh mint leaves
- 3 medium ripe tomatoes (about 12 oz), seeded and finely diced
- 4 green onions, white and light green parts, thinly sliced
- ¼ cup extra-virgin olive oil
- ½ tsp fine salt, plus more to taste
- ¼ tsp ground black pepper
- ¼ tsp ground allspice (optional)
Instructions
- 1
Place the bulgur in a small bowl and pour 1 tablespoon of the lemon juice over it. Add 3 tablespoons of cold water, stir to combine, and let the bulgur soak for 15 minutes, until the grains are just tender and have absorbed the liquid. If any liquid remains, drain through a fine-mesh strainer and press gently to remove excess moisture.
- 2
While the bulgur soaks, finely chop the parsley leaves and tender stems: gather them into a tight bundle on the cutting board and rock the knife through them until the pieces are very fine, about 1/8 inch. Transfer to a large mixing bowl. Finely chop the mint leaves the same way and add them to the bowl.
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