Toasted Bulgur Tabbouleh with Fresh Parsley and Mint

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 bright, herb-filled salad combining toasted bulgur with freshly chopped parsley, mint, and a zesty lemon dressing. This Middle Eastern-inspired salad recipe (vegan), ready in about 20 minutes, pairs fine bulgur wheat, olive oil, fresh 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 6, 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 Cook: 10 min Serves 6 Middle Eastern cuisine 150 cal/serving

Build a week of meals around this recipe → Shop this recipe on Instacart → Shop equipment ↓

Ingredients

3/4 cup fine bulgur wheat
3 tbsp olive oil
2 cups packed fresh parsley, finely chopped
1/2 cup fresh mint leaves, finely chopped
2 medium ripe tomatoes, diced
4 green onions, thinly sliced
1/3 cup lemon juice
1 tsp salt
1/2 tsp black pepper

The pan we’d use for this → Best Nonstick Cookware for 2026: Top 5 Skillet Picks + Buying Guide

Affiliate disclosure: AislePrompt may earn a commission on qualifying purchases made through Amazon links, at no additional cost to you. See our policy →

Equipment for this recipe

Tools this recipe's steps call for, with a link to each on Amazon.

More Cookware & pots → Shop all kitchen tools →

Instructions

Step 1: Heat a dry skillet over medium heat and add 3/4 cup fine bulgur wheat. Toast the bulgur, stirring frequently for 5-7 minutes until it becomes fragrant and lightly golden. Remove from heat and set aside to cool.
Step 2: In a large mixing bowl, combine 2 cups finely chopped fresh parsley, 1/2 cup finely chopped fresh mint leaves, 2 diced ripe tomatoes, and 4 thinly sliced green onions.
Step 3: Once the bulgur has cooled to room temperature, add it to the bowl with the herbs and vegetables. Pour in 3 tbsp olive oil, 1/3 cup fresh lemon juice, 1 tsp salt, and 1/2 tsp black pepper. Toss everything together gently but thoroughly to combine all flavors.
Step 4: Cover the bowl and refrigerate the tabbouleh for at least 30 minutes to allow the flavors to meld. Serve chilled or at room temperature as a refreshing side dish.