Fresh Tabbouleh with Parsley and Bulgur

By AislePrompt Editorial · Published 2026-05-16 · Updated 2026-05-16

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 and zesty salad combining finely chopped parsley, bulgur, tomatoes, and mint with bright lemon dressing. This Middle Eastern-inspired salad recipe (vegan), ready in about 25 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: 25 min Serves 4 Middle Eastern cuisine 150 cal/serving

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Ingredients

1/2 cup fine bulgur wheat
3/4 cup boiling water
2 cups fresh flat-leaf parsley, finely chopped
1/2 cup fresh mint leaves, finely chopped
2 medium ripe tomatoes, diced small
3 green onions, thinly sliced
1/4 cup fresh lemon juice
1/4 cup extra virgin olive oil
1 tsp salt
1/4 tsp black pepper

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Instructions

Step 1: Place 1/2 cup fine bulgur wheat in a bowl and pour 3/4 cup boiling water over it. Cover and let soak for 15 minutes until tender, then drain any excess water, pressing out moisture.
Step 2: In a large mixing bowl, combine soaked bulgur, 2 cups finely chopped fresh flat-leaf parsley, 1/2 cup finely chopped fresh mint leaves, 2 diced medium ripe tomatoes, and 3 thinly sliced green onions.
Step 3: In a small bowl, whisk together 1/4 cup fresh lemon juice, 1/4 cup extra virgin olive oil, 1 tsp salt, and 1/4 tsp black pepper until emulsified.
Step 4: Pour the dressing over the salad and toss gently to combine. Let sit for 10 minutes at room temperature to allow flavors to meld before serving.