Greek Salad with Bulgur in Pita Pockets

Tabbouleh is usually served as a side dish, but Joe Vitale transforms it into a very smart and refreshing sandwich filling. Bulgur tossed with olives, herbs and spices gets stuffed inside mini pitas, along with tomatoes and a cool cucumber-yogurt topping for a perfect, light summer sandwich.


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  • Servings: Makes 12 mini pita sandwiches

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  • 3/4 cup water
  • 1/2 cup bulgur wheat
  • Salt
  • 3 tablespoons extra-virgin olive oil
  • 3 tablespoons fresh lemon juice
  • 1/4 cup chopped cilantro
  • 1/4 cup pitted kalamata olives, chopped
  • 2 tablespoons chopped mint, plus 2 mint sprigs (optional)
  • 1/2 teaspoon sweet paprika
  • 1/2 teaspoon ground cumin
  • Freshly ground pepper
  • 1 cup plain low-fat Greek yogurt
  • 1/2 small European cucumber—peeled, halved, seeded and thinly sliced
  • 1/2 small red onion, sliced paper thin
  • 1 small garlic clove, minced
  • 24 Isis candy or other cherry tomatoes, halved
  • 12 mini pitas, top third cut off
  • 4 ounces mixed baby greens

How to make this recipe

  1. In a small saucepan, bring the water to a boil. Add the bulgur and 1/2 teaspoon of salt and return to a boil. Cover, remove from the heat and let stand until the water is absorbed, about 25 minutes. Drain the bulgur in a fine sieve, pressing to remove any excess liquid. Spread the bulgur on a plate and let cool.

  2. In a medium bowl, whisk 2 tablespoons of the olive oil with 2 tablespoons of the lemon juice. Stir in the cilantro, olives, chopped mint, paprika and cumin. Add the bulgur and toss well. Season the salad with salt and pepper.

  3. In a small bowl, mix the yogurt with the cucumber, onion, garlic and the remaining 1 tablespoon of lemon juice. Season with salt and pepper. In a another medium bowl, toss the tomatoes with the remaining 1 tablespoon of olive oil and season with salt and pepper.

  4. Spoon the bulgur salad into the pitas then tuck in the baby greens and tomatoes. Top with the yogurt, garnish with the mint sprigs and serve.

Make Ahead

The cooked bulgur can be refrigerated overnight.


One Serving 148 Calories, 5 gm Total Fat, 0.6 gm Saturated Fat, 24 gm Carbohydrates, 2 gm Fiber.

Contributed By Published August 2006

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