Bulgur Wheat Tabbouleh with Mint and Parsley

By AislePrompt Editorial · ·

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are drafted and published.

A refreshing Lebanese salad featuring finely chopped herbs, bulgur wheat, and bright lemon dressing for a light, herbaceous side dish. This Middle Eastern-inspired salad recipe (vegetarian), ready in about 30 minutes, pairs fine bulgur wheat, boiling water, fresh flat-leaf parsley, finely chopped into a side that holds its own next to almost any main — bright, balanced, and quick enough to slot into a weeknight plate. Each serving lands at about 150 calories and feeds 4, so it slots cleanly next to roasted proteins, grain bowls, or weeknight mains. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 30 min Serves 4 Middle Eastern cuisine 150 cal/serving
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Ingredients

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Instructions

  1. Step 1: Place 1/2 cup fine bulgur wheat in a large bowl. Pour 3/4 cup boiling water over it, cover tightly with plastic wrap, and let it soak for 15 minutes until tender and water is absorbed.
  2. Step 2: Fluff the soaked bulgur with a fork to separate the grains. Add 1 cup finely chopped parsley, 1/2 cup finely chopped mint leaves, 1 cup finely diced ripe tomatoes, 1/2 cup peeled and diced cucumber, and 3 thinly sliced green onions to the bulgur.
  3. Step 3: In a small bowl, whisk together 1/4 cup fresh lemon juice, 3 tbsp extra-virgin olive oil, 3/4 tsp salt, and 1/4 tsp black pepper until emulsified.
  4. Step 4: Pour the lemon-olive oil dressing over the bulgur and herb mixture. Toss gently to combine all ingredients evenly, adjusting seasoning if needed.
  5. Step 5: Refrigerate the tabbouleh for at least 20 minutes before serving to allow flavors to meld and serve chilled or at room temperature.

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