Ikarian Tabouli Salad

Ikarian Tabouli Salad


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Ikaria’s traditional diet, like that found in much of the Mediterranean, includes a lot of vegetables and olive oil, small amounts of dairy and meat products, and moderate amounts of alcohol. Its emphasis on legumes, wild greens and olive oil contribute to the island’s extreme longevity. Tabouli is a traditional Mediterranean dish that features parsley as the star of the show. The secret to a traditional Ikarian tabouli is the ratio of bulgar to parsley. Be sure you have a tabouli salad with a little bit of bulgar, not a bowl of bulgar with a little bit of salad.


  • 1/3 cup bulgur wheat, rinsed
  • 5 bunches parsley, finely chopped
  • 5 medium tomatoes, diced small
  • 1/2 cup chopped green onions
  • 3 lemons, freshly squeezed
  • 1/4 cup mint
  • 1/2 cup extra-virgin olive oil
  • 1/2 tbsp salt, or to taste
  • 1/2 tsp pepper, or to taste


  1. Mix all ingredients together and enjoy.

Note: This also makes a great leftover salad.

Yield: Serves 8

Per serving: 144 calories, 13.5g fat, 151mg sodium, 1g fiber, 1g protein

Source: Inspired by the Blue Zone area of Ikaria, Greece — Tammy Gharib, local food connoisseur, Cedar Rapids, IA