Herbed Tabbouleh Salad with Bulgur and Fresh Mint

By AislePrompt Editorial · Published 2026-04-28 · Updated 2026-04-28

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 Middle Eastern salad featuring finely chopped parsley, bulgur wheat, and bright lemon dressing with fresh mint accents. This Middle Eastern recipe (vegan), ready in about 30 minutes, pairs fine bulgur wheat, boiling water, fresh flat-leaf parsley for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 180 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. 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 Middle Eastern cuisine 180 cal/serving

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Ingredients

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

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Instructions

Step 1: Place 1/2 cup fine bulgur wheat in a medium bowl. Pour 3/4 cup boiling water over the bulgur, cover with plastic wrap, and let it soak for 20 minutes until tender and water is absorbed. Fluff with a fork.
Step 2: In a large mixing bowl, combine the soaked bulgur, 1 cup finely chopped parsley, 1/2 cup finely chopped fresh mint, 2 finely diced medium tomatoes, 1 small finely diced cucumber, and 3 thinly sliced green onions.
Step 3: Whisk together 1/4 cup lemon juice, 1/4 cup extra virgin olive oil, 1 tsp salt, and 1/2 tsp black pepper. Pour over the salad and toss thoroughly to combine all flavors. Chill for 10 minutes before serving for best flavor melding.