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+ servings
Bulgur Wheat salad

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. 
Course Salad
Cuisine Mediterranean
Keyword Bulgur Wheat Salad
Prep Time 10 minutes
Soaking time 20 minutes
Total Time 10 minutes
Servings 4 people
Calories 85kcal
Author Florentina


  • 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