Bulgur Wheat Tomato Herb Tabbouleh Salad

Mediterranean bulgur wheat tabbouleh salad with tomatoes, cucumber, parsley, mint, lemon and olive oil. Light, fresh and ready in minutes.

Taboulgour is a chilled bulgur-based salad that follows the structure of classic Levantine tabbouleh while adapting it to ingredients commonly found in European kitchens. Quick-cooking bulgur wheat is softened in hot water, then combined with diced tomatoes, cucumber, spring onion, generous handfuls of flat-leaf parsley and fresh mint. A simple dressing of extra-virgin olive oil and lemon juice adds brightness, while salt and pepper balance the flavors. Light yet satisfying, this salad is traditionally served as an appetizer or buffet side dish and is especially popular during picnics, barbecues, and warm-weather gatherings when ripe produce is abundant.

Dish Image

Bulgur Wheat Tomato Herb Tabbouleh Salad

Ready in under 20 minutes and entirely plant-based, this dish is a smart choice when you need a make-ahead lunch that travels well. Its high fiber content keeps you full, and the flavors actually improve after a night in the fridge, making it perfect for meal prep or next-day picnics.

Prep Time
25 minutes
Cook Time
0 minutes
Total Time
80 minutes
Servings: 4 Course: main-meals

Ingredients

  • Bulgur wheat

  • Tomatoes
  • Cucumber
  • Green bell pepper
  • Onion (or spring onion)
  • Fresh flat-leaf parsley
  • Fresh mint leaves
  • Fresh coriander (optional herb addition)
  • Lemon juice (freshly squeezed)
  • Extra-virgin olive oil
  • Salt
  • Freshly ground black pepper

Method

  1. Rinse bulgur wheat under cold running water

  2. Transfer bulgur wheat to a mixing bowl
  3. Cover bulgur with twice its volume of cold water
  4. Leave bulgur to swell until the grains are tender
  5. Drain bulgur thoroughly through a fine sieve
  6. Spread drained bulgur on a clean cloth to dry slightly
  7. Wash flat-leaf parsley and mint leaves under cold water
  8. Pat herbs dry with paper towels or a clean cloth
  9. Strip parsley and mint leaves from their stems
  10. Finely chop parsley leaves with a sharp knife
  11. Finely chop mint leaves with a sharp knife
  12. Rinse ripe tomatoes under cold water
  13. Core the tomatoes and discard excess seeds
  14. Dice tomato flesh into small cubes
  15. Peel cucumber if desired
  16. Split cucumber lengthwise and scrape out the seeds
  17. Dice cucumber flesh into small cubes
  18. Peel onion and remove the root end
  19. Finely chop the onion
  20. Transfer drained bulgur to a clean salad bowl
  21. Add diced tomatoes to the bowl
  22. Add diced cucumber to the bowl
  23. Add chopped onion to the bowl
  24. Add chopped parsley to the bowl
  25. Add chopped mint to the bowl
  26. Drizzle extra-virgin olive oil over the mixture
  27. Squeeze fresh lemon juice over the salad
  28. Season with salt and freshly ground black pepper
  29. Toss the salad gently with a fork to combine ingredients
  30. Cover the bowl with plastic wrap
  31. Refrigerate the salad for at least one hour to let flavors meld
  32. Fluff the salad again just before serving
  33. Serve the bulgur wheat tomato herb tabbouleh salad chilled

Nutrition

Calories
1259 kcal Protein
32 g Fat
49 g Carbs
193 g Fiber
47 g Sugar
21 g

Notes

Resting Time = 45-60 minutes

Lightly toast the dry bulgur in a skillet for 2–3 minutes until it smells nutty, then hydrate it as usual; the grains come out tastier and stay pleasantly separate. Fold in a handful of pomegranate seeds or diced roasted red pepper for a sweet-tart pop of color. Just before serving, taste and add an extra squeeze of lemon if it’s been chilling overnight—the bulgur drinks up acidity.

why this recipe

This bulgur wheat tabbouleh salad earns a spot in your repertoire because it captures the essence of Mediterranean freshness in mere minutes, marrying nutty, tender grains with a vivid cascade of parsley, mint, tomatoes, and spring onions that stay delightfully crisp. A lively squeeze of lemon and a drizzle of good olive oil awaken every ingredient, creating a balanced dish that is at once light, nourishing, and deeply satisfying. Its straightforward method guarantees consistent results, yet the flavors feel anything but ordinary, offering a vibrant counterpoint to richer mains or a wholesome stand-alone lunch that leaves you energized rather than weighed down.

FAQs

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Frequently Asked Questions

Can I substitute quinoa for bulgur to make the salad gluten-free?
Yes, cooked and cooled quinoa is an excellent gluten-free stand-in for bulgur; use the same volume of quinoa once it’s cooked and fluffed. Let it cool completely before combining with the vegetables so it doesn’t go mushy, and expect a slightly lighter, more delicate texture in the finished salad.
How long will the prepared taboulgour stay fresh in the refrigerator, and what’s the best way to store it?
Properly covered and refrigerated, taboulgour stays fresh for about 3–4 days. Transfer it to an airtight container (or cover the bowl tightly with plastic wrap, pressing the wrap directly onto the surface) to minimize air exposure and keep the herbs green and the bulgur from drying out.
Can I cook the bulgur in vegetable broth instead of water for extra flavor?
Absolutely—hydrating the bulgur with hot vegetable broth instead of water will give the grains a subtle, savory boost. Opt for a mild, preferably low-sodium broth so the fresh herbs and lemon still shine, and proceed with draining and cooling the bulgur as directed before assembling the salad.

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