Description
A vibrant and nutritious Mediterranean salad featuring bulgur wheat, fresh herbs, and a zesty lemon-olive oil dressing.
Ingredients
Scale
- 1 cup bulgur wheat
- 1 1/2 cups boiling water
- 2 cups fresh parsley, finely chopped
- 1/2 cup fresh mint, finely chopped
- 4 ripe tomatoes, diced
- 1 cucumber, diced
- 4 scallions, sliced
- 1/2 cup fresh lemon juice (about 2 lemons)
- 1/4 cup extra virgin olive oil
- Salt and pepper to taste
- Optional: 1/4 cup crumbled feta cheese
- Optional: 1/4 cup toasted pine nuts
- Optional: 1/4 teaspoon ground cumin
- Optional: Chopped bell peppers for added crunch
Instructions
- Place bulgur wheat in a large bowl and pour boiling water over it. Cover and let sit for 30 minutes or until tender and water is absorbed.
- Finely chop parsley and mint.
- Dice tomatoes, cucumber, and scallions. Prepare optional ingredients if using.
- Fluff bulgur with a fork once ready and let cool to room temperature.
- In a large mixing bowl, combine bulgur, parsley, mint, tomatoes, cucumber, and scallions. Toss gently.
- Whisk lemon juice, olive oil, salt, and pepper in a small bowl. Pour over salad and mix well.
- Gently fold in any optional add-ins like feta, pine nuts, or bell peppers.
- Chill in the refrigerator for at least 30 minutes before serving to meld flavors.
Notes
Use the freshest herbs and ripe tomatoes for maximum flavor. Don’t skip the resting period before serving—it brings the dish together beautifully.
- Prep Time: 20 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No-Cook
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 cup
- Calories: 150
- Sugar: 3g
- Sodium: 120mg
- Fat: 5g
- Saturated Fat: 0.5g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 25g
- Fiber: 4g
- Protein: 5g
- Cholesterol: 0mg
Keywords: bulgur, tabouli, salad, parsley, mint, healthy, Mediterranean