Fresh Tabbouleh with Parsley and Bulgur
A refreshing and zesty salad combining finely chopped parsley, bulgur, tomatoes, and mint with bright lemon dressing. This middle eastern-inspired salads (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.
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
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.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Fresh Tabbouleh with Parsley and Bulgur take to make?
Total time is about 25 minutes (25 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 Fresh Tabbouleh with Parsley and Bulgur?
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 with Parsley and Bulgur?
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 with Parsley and Bulgur 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 with Parsley and Bulgur vegan?
Yes — this recipe is tagged vegan based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
