Sprouted Tabbouleh

Tabbouleh [tuhboo-luh] is a traditional Levantine cold salad of bulgur, parsley, mint, tomatoes, scallions, lemon juice and olive oil.  Already more nutritious than rice or couscous, sprouting the bulgur beforehand adds additional enzymes, vitamins and minerals and makes it easier to digest.  In fact, sprouting changes the food from an acid to an alkaline base, allowing many wheat-intolerant individuals to reintroduce grains into their diet.


Rinse untoasted, organic bulgur in cool, filtered water several times a day until 1/8 inch sprouts appear, about 3 days.

Soak bulgur in warm water for 15 minutes, then rinse and allow to dry in a strainer,

Combine bulgur with chopped fresh parsley and mint, thinly sliced scallions, chopped tomatoes, fresh lemon juice, olive oil, sea salt and black pepper.  Refrigerate at least 2 hours before serving.

7 thoughts on “Sprouted Tabbouleh

  1. That looks great. Tabbouleh was one of my favorite foods but I haven’t had it since I changed the way I eat. I definitely going to have to try this.

  2. I don’t know if it applies to you, but sprouting the wheat before preparation has allowed many to return grains to their otherwise gluten-free diet.

  3. Bulgur is pre-cooked, (sometiimes pre-sprouted) dried and coarsely ground wheat berries, so it is impossible for it to ever sprout. The grains used in this article are most likely whole raw wheat berries.

    1. You’re quite right, of course.. I must’ve been daydreaming or something. Glad you caught it, and thanks for taking the time to let me know!

  4. How long should the sprouted wheat berries dry before using them in the tabbouleh? Dry out so they harden?

    1. Nothing precise, just shake off the water and allow to drain until there’s no visible moisture. An hour is more than enough time!

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