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Tomato bulgur salad with fresh vegetables
Healthy and fresh tomato bulgur salad

Zesty Tomato Bulgur Salad with Fresh Herbs

Author: Flavelo
Recipes Vegetarian & Vegan Dishes Salads
This salad celebrates the beautiful simplicity of Middle Eastern cuisine. Bulgur (cracked wheat) is an ancient grain that comes par-cooked, making it incredibly fast to prepare—it essentially just needs a hot soak. The juices from the tomatoes and lemon infuse every grain, resulting in a dish that is refreshing and juicy. It's a perfect example of how a few high-quality ingredients can outshine the most complicated meals.
🕒 Prep Time 20 mins
⌛ Total Time 20 mins
🍽️ Servings 4 servings
🔥 Calories 240 kcal
🌍 Cuisine International

Ingredients

Equipment Needed

  • Heatproof bowl (for the bulgur)
  • Plate or lid (for covering)
  • Sharp knife

Allergen Information

⚠️ Wheat

Instructions

1 ✓

Place the bulgur in a heatproof bowl, add salt, and pour in enough boiling water to cover it by about an inch (approx. double the volume).

Tip: The hot water starts the starch expansion, but since bulgur is par-boiled, it doesn't need active boiling.
2 ✓

Immediately cover tightly with a plate or plastic wrap and let it sit for 15 minutes.

Tip: The steam softens the grains as they absorb the moisture.
3 ✓

Meanwhile, dice the tomatoes, cucumber, and bell pepper into small cubes (approx. 1/4 inch). Finely chop the onion and parsley.

Tip: The smaller the vegetables, the better they incorporate with the grain, ensuring every bite has a uniform flavor.
4 ✓

Once the bulgur is tender and has absorbed the water, fluff it up with a fork to separate the grains.

Tip: If it remains a solid clump, the fork helps separate the grains for a light texture.
5 ✓

Let it cool to lukewarm, then mix in all the chopped vegetables.

Tip: Don't mix while piping hot, or the vegetables will cook and lose their crunch.
6 ✓

Drizzle with olive oil and lemon juice, season with pepper, and toss thoroughly.

Tip: The oil coats the grains and helps carry the flavors.

Recipe FAQ

Why is my bulgur sticky?
You likely used too much water. A 1:1.5 or 1:2 ratio (bulgur to water) is usually ideal. Fluffing it with a fork at the end is crucial.
How long does it keep?
It stays fresh in the fridge for 2-3 days. The flavors actually meld better by the next day.

Ingredients

  • 1 cup Bulgur (cracked wheat)
  • 3 pcs Ripe Tomatoes
  • 1 pc English Cucumber
  • 1 pc Red Bell Pepper
  • 1 medium head Red Onion
  • 1 bunch Fresh Parsley
  • 3 tbsp Extra Virgin Olive Oil
  • 2 tbsp Fresh Lemon Juice
  • 1 tsp Salt
  • 1 pinch Freshly Cracked Black Pepper