Tabouli for a Raw Food Diet


Tabbouleh (Arabic) tabouleh or tabouli, is a Middle Eastern classic salad.

Traditional ingredients include bulgur, tomatoes, cucumbers, finely chopped onion, garlic, parsley and mint. A customary dressing for tabouli would be olive oil, lemon juice and salt.

Now if you’re on a raw food diet, I’m sure you are wondering why this recipe is on the raw food diet list. Especially since tabouli’s main ingredient is bulgur. Yes, bulgur is generally parboiled or pre-cooked before it’s edible.

So, if you have a hankering for tabouli, then the next best thing is a bulgur substitute. In truth, I always crave tabouli this time of year. After a long winter my body desires anything and everything green.

Since it’s too early for many fresh vegetables, a raw food tabouli salad will defiantly suffice. Even better, this tasty recipe is really simple to make.

This marvelous dish goes well with baba ganoush, hummus, veggie kabobs or zucchini chips. Enjoy this amazing raw food tabouli as a main meal served with raw bread or served it as a side with raw crackers or chips.


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Tabouli for a Raw Food Diet
Serves 6
Tangy, Fresh & Wholesome
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Prep Time
48 hr 20 min
Total Time
48 hr 20 min
Prep Time
48 hr 20 min
Total Time
48 hr 20 min
  1. 2 ½ cups tri-color quinoa soaked & sprouted for 2 days (may substitute wild rice)
  2. ½ cup extra virgin olive oil
  3. 1/2 cup fresh lemon juice
  4. 1 cup cucumber, diced (optional)
  5. 2 1/2 cups tomato, diced
  6. 1-2 cloves of garlic, minced ( to taste)
  7. ¼ cup red onion, diced (optional)
  8. 1 cup fresh parsley, finely minced
  9. 1/2 cup cilantro, finely minced (optional)
  10. 2 teaspoon Himalayan salt
  11. Dash black pepper, to taste
  1. Easy to follow instructions
  1. Place the seeds in a mason jar with a mesh screen. You can also get special sprouting lids that work perfectly. Soak the quinoa in water overnight. Rinse the sprouts and drain all the water. Set the jar at an angle so that the water drains completely and does not stagnate. Rinse your seeds at least 2 times a day. Quinoa will take about 2 days to sprout and wild rice takes 4-5 days (depending on room temperature). See note below.
  2. Make sure to rinse the seeds at least 2x a day. When you see tails sprouting, rinse the quinoa or wild rice and put in a covered glass jar with the mesh screen. Soak in water for another 24 hours.
  1. Place the quinoa or wild rice in a large bowl. Stir in onion, garlic, tomato, cucumber, cilantro, parsley, olive oil and lemon juice.
  2. Season the raw food tabouli salad with salt and pepper to taste.
  3. Keep in the refrigerator until an hour before serving (tabouli is best served at room temperature).
  4. Place the sprouted quinoa and hemp seeds in a mixing bowl and combine. Then add all remaining ingredients, mix thoroughly and serve immediately. Keeps for 4-5 days covered in the fridge. Enjoy!
  1. Generally, the warmer it is, the easier a seed will sprout. As well, seeds like a lot of moisture. Make sure you rinse the sprouts often, especially if you are sprouting wild rice. Otherwise, the seeds will dry up. Also make sure the jar is set at a good angle so the water drains. If not, the stale water can make the seeds turn rancid.
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Quality Tabouli Ingredients for a Raw Food Diet




Picture credit

 Featured picture: Renée S. Suen via photopin cc
Tabouli in green bowl: Jenny Factory via photopin cc
Tabouli in clear bowl: cseeman via photopin cc
Tabouli: jwinfred Tabouli via photopin (license)
Tabouli close-up: justinhenry IMG_5783 via photopin (license)


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