Bulgur Wheat Tabbouleh with Mint and Parsley
A refreshing Lebanese salad featuring finely chopped herbs, bulgur wheat, and bright lemon dressing for a light, herbaceous side dish. This middle eastern-inspired salads (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.
Ingredients
- 1/2 cup fine bulgur wheat
- 3/4 cup boiling water
- 1 cup fresh flat-leaf parsley, finely chopped
- 1/2 cup fresh mint leaves, finely chopped
- 1 cup ripe tomatoes, finely diced
- 1/2 cup cucumber, peeled and finely diced
- 3 green onions, thinly sliced
- 1/4 cup fresh lemon juice
- 3 tbsp extra-virgin olive oil
- 3/4 tsp salt
- 1/4 tsp black pepper
Instructions
- 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.
- 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.
- 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.
- 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.
- Step 5: Refrigerate the tabbouleh for at least 20 minutes before serving to allow flavors to meld and serve chilled or at room temperature.
Frequently asked questions
How long does Bulgur Wheat Tabbouleh with Mint and Parsley take to make?
Total time is about 30 minutes (30 min prep + 0 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Bulgur Wheat Tabbouleh with Mint and Parsley?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep fine bulgur wheat from drying out.
Can I substitute ingredients in Bulgur Wheat Tabbouleh with Mint and Parsley?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Bulgur Wheat Tabbouleh with Mint and Parsley for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Bulgur Wheat Tabbouleh with Mint and Parsley vegetarian?
Yes — this recipe is tagged vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
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