Lemon Parsley Tabbouleh Salad with Bulgur Wheat
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 salads (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.
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
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.
Equipment for this recipe
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Frequently asked questions
How long does Lemon Parsley Tabbouleh Salad with Bulgur Wheat take to make?
Total time is about 10 minutes (10 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 Lemon Parsley Tabbouleh Salad with Bulgur Wheat?
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 Lemon Parsley Tabbouleh Salad with Bulgur Wheat?
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 Lemon Parsley Tabbouleh Salad with Bulgur Wheat 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 Lemon Parsley Tabbouleh Salad with Bulgur Wheat 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.
