Lemon Parsley Tabbouleh Salad with Bulgur Wheat

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 developed and reviewed.

A refreshing Lebanese salad bursting with fresh parsley, mint, tomatoes, and bulgur, dressed in a bright lemon and olive oil vinaigrette. This Middle Eastern-inspired salad recipe (vegetarian), ready in about 10 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 180 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 Serves 4 Middle Eastern cuisine 180 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
3 green onions, thinly sliced
1/4 cup fresh lemon juice
1/4 cup extra virgin olive oil
3/4 tsp salt
1/4 tsp black pepper

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Instructions

Step 1: Place 1/2 cup fine bulgur wheat in a large bowl and pour over 3/4 cup boiling water. Cover tightly with plastic wrap and let soak for 20 minutes until the bulgur is tender and water is absorbed.
Step 2: Fluff the soaked bulgur with a fork to separate the grains. Add 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 to the bulgur bowl.
Step 3: In a small bowl, whisk together 1/4 cup fresh lemon juice, 1/4 cup extra virgin olive oil, 3/4 tsp salt, and 1/4 tsp black pepper until emulsified. Pour this dressing over the salad and toss thoroughly to combine and coat all ingredients evenly. Let the tabbouleh rest for 10 minutes before serving for the flavors to meld.