Healthy Bulgur Wheat Salad Recipe ~ Tabouli

This post may contain affiliate links. Read our disclosure policy.

A healthy bulgur wheat salad with lots of parsley, tomatoes and scallions dressed simply with freshly squeezed lemon juice, a pinch of sea salt and black pepper. Whole food plant-based goodness.

What is bulgur wheat ?

A whole grain with a nutty flavor typically used in the traditional Lebanese parsley salad also known as Tabbouleh or Tabouli.

It is a parboiled grain which makes it a very desirable whole food to keep in your pantry. All it needs is about 20 minutes of soaking and it is ready to be enjoyed in any dish you want. It can also be used in pilafs instead of rice, soups, stews and even baking. 

Bulgur wheat and couscous are not the same thing, don’t confuse them. Bulgur is a grain while couscous is a small globe shaped pasta made from durum wheat semolina mixed with water.

Let’s Make this Healthy Bulgur Wheat Salad ASAP! 

It’s Good For You!
Light & Healthy
100% WFPB Vegan.

Needles to say you can really build on the basics of this recipe and make it your own. Add some chopped cucumbers, pomegranate seeds, cranberries, pine nuts or walnuts. Depending on the season you can replace the tomatoes with nectarines or mandarin slices. Swap the lemon juice with an orange dressing, just let nature’s bounty guide your inner chef here 😉

Bulgur Wheat Tabouli Salad with Parsley, Tomatoes, Scallions and Lemon.
The main ingredient in Tabouli is actually fresh parsley – the world’s most popular herb. True story! 

So we got ourselves a super tasty detox salad my friends, perfect for long hot summer days like today and wonderful to pack in wholesome lunches to go. 

Vegan Tabouli Salad with Parsley, Tomatoes, Scallions and Lemon.
Bulgur Wheat salad
5 from 2 votes

Healthy Bulgur Wheat Salad - Tabouli

A healthy bulgur wheat salad with lots of parsley, tomatoes and scallions dressed simply with freshly squeezed lemon juice, a pinch of sea salt and black pepper. 
Print Recipe
Prep Time:10 minutes
Soaking time:20 minutes
Total Time:10 minutes


  • 1/2 cup bulgur wheat
  • 1 bunch Italian parsley -flat leaf, finely chopped
  • 1 cup heirloom tomatoes -diced
  • 4 scallions -chopped
  • 1 lemon -juiced
  • 1/4 cup fresh mint -chopped (Optional)
  • 1 pinch sea salt +more to taste
  • 1 pinch freshly cracked black pepper to taste


  • Add the bulgur wheat grains to a small bowl and cover with water by a couple of inches. Allow it to soak for about 20 minutes or so then strain it through a fine mesh strainer.
  • Meanwhile chop the parsley, tomatoes and scallions. 
    Add the bulgur to a large salad bowl together with the rest of the ingredients. Season to taste with sea salt and black pepper. Toss to coat and mix well.
  • Cover and refrigerate for two hours before serving.


Calories: 85kcal | Carbohydrates: 19g | Protein: 3g | Sodium: 25mg | Potassium: 325mg | Fiber: 5g | Sugar: 2g | Vitamin A: 1750IU | Vitamin C: 41.5mg | Calcium: 52mg | Iron: 1.9mg
Course: Salad
Cuisine: Mediterranean
Keyword: Bulgur Wheat Salad
Servings: 4 people
Calories: 85kcal
Author: Florentina


Lemon Quinoa Cucumber Salad
Lemon Quinoa Cucumber Salad
Cucumber Tomato Lentil Salad
Cucumber Tomato Lentil Salad
Italian Veggie Pasta Salad
Italian Veggie Pasta Salad

Similar Posts


  1. Absolutely love this salad, I’ve never used bulgur before but you can bet it is now a staple in our home. Brava! So good!

  2. Bulgar did not soften when soaked in water so I switched for boiling water. Did I miss something?! Maybe my bulgar was old —?? Here’s hoping it turns out — looks great!

    1. It could be that it was old but also keep in mind that being a whole grain it will have an al dente texture. If you prefer it very soft then it’s best to boil it. Enjoy!

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating