Lentil tabbouleh with burghul

Name: Lentil tabbouleh with burghul
Prep time: 20 min
Total time: 20 min
Yield: 4 portions

A parsley-forward tabbouleh bulked out with brown lentils, made the Lebanese-Australian way with plenty of lemon.

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Portions

Ingredient quantities update automatically. Cooking times may need a little adjustment when you change the batch size.

For 4 portions. Tick items as you go — nothing is changed for anyone else.

Our recipes use a 15 ml tablespoon. The standard Australian tablespoon holds 20 ml, so use three level teaspoons where a tablespoon is listed.

This recipe contains foods that can contribute to a varied and balanced diet during pregnancy.

Step 1. Cover the burghul with 120 ml of boiling water and stand for 15 minutes until softened, then fluff with a fork.
Step 2. Wash and finely chop the parsley and mint.
Step 3. Combine the burghul, lentils, herbs, tomato and spring onion.
Step 4. Dress generously with lemon juice and olive oil and season with black pepper.

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.

Cook eggs until both the white and the yolk are firm, and cook meat, poultry and seafood until steaming hot throughout.
Use pasteurised milk, yoghurt and cheese. Soft and surface-ripened cheeses are only suitable when cooked until steaming hot.
Avoid pre-prepared salads, deli meats, pâté, raw sprouts and cold smoked or raw seafood while pregnant, and wash all produce well.
Refrigerate leftovers within two hours, keep them at or below 5°C, and reheat once until steaming hot throughout.

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.

A daily folic acid supplement is widely recommended before conception and through early pregnancy to help prevent neural tube defects. Folate-rich foods do not replace the supplement. Ask your doctor which dose applies to you and follow your national health authority's guidance.
Vitamin D and iron requirements vary with diet, sunlight exposure and health conditions. Ask your doctor whether you need a supplement and follow your national health authority's guidance.
There is no known safe level of alcohol in pregnancy, and most guidance suggests keeping caffeine to around 200 mg a day. Recipes here contain no alcohol.

Healthy eating when you're pregnant or breastfeeding — National Health and Medical Research Council — Eat for Health, reviewed 10 September 2026
Foods to avoid when pregnant — healthdirect Australia, reviewed 10 September 2026
Advice for pregnant women about food safety — Food Standards Australia New Zealand, reviewed 10 September 2026