Fresh Tabbouleh Salad with Bulgur and Parsley

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

A vibrant, refreshing salad combining bulgur, parsley, mint, and tomatoes with a bright lemon and olive oil dressing. This mediterranean-inspired salads (vegetarian) ready in about 30 minutes pairs fine bulgur wheat, boiling water, fresh 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: 10 min Cook: 20 min Serves 4 Mediterranean cuisine 150 cal/serving
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Ingredients

Instructions

  1. Step 1: Place 1/2 cup fine bulgur wheat in a medium bowl and pour 1 cup boiling water over it. Cover and let soak for 20 minutes until tender and water is absorbed.
  2. Step 2: Fluff the bulgur with a fork and transfer to a large mixing bowl.
  3. Step 3: Add 2 cups finely chopped fresh parsley, 1/2 cup finely chopped fresh mint leaves, 2 diced medium tomatoes, and 4 thinly sliced green onions to the bulgur.
  4. Step 4: In a small bowl, whisk together 1/4 cup lemon juice, 1/4 cup extra virgin olive oil, 1 tsp salt, and 1/2 tsp black pepper until emulsified.
  5. Step 5: Pour the dressing over the salad ingredients and toss gently to combine all flavors.
  6. Step 6: Let the tabbouleh rest for 10 minutes at room temperature before serving to allow flavors to meld.

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Frequently asked questions

How long does Fresh Tabbouleh Salad with Bulgur and Parsley take to make?

Total time is about 30 minutes (10 min prep + 20 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 Fresh Tabbouleh Salad with Bulgur 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 Fresh Tabbouleh Salad with Bulgur 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 Fresh Tabbouleh Salad with Bulgur 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 Fresh Tabbouleh Salad with Bulgur 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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