Caffeine Free Classic Bulgur Salad
This bright, herby grain salad is the kind of dish that earns a permanent spot in your weeknight rotation. Tender bulgur soaks up a simple dressing of fresh lemon juice and extra-virgin olive oil, creating a base that's nutty, light, and deeply satisfying. Crisp cucumber, juicy Roma tomatoes, and a generous handful of both flat-leaf parsley and fresh mint bring color and a garden-fresh punch to every forkful. The scallion greens add a gentle bite without overwhelming the other flavors, and a whisper of allspice gives the whole bowl a subtle warmth that feels almost unexpected. Every single ingredient here is naturally free of stimulants — no tea, no coffee, no hidden additives — so you can enjoy it any time of day without a second thought. The technique is beautifully low-effort: just pour boiling water over the bulgur, let it do its thing, then fold in the fresh ingredients once everything has cooled. It works equally well as a standalone lunch, a side at a summer cookout, or a make-ahead dish that only gets better as the flavors meld together.
About FigFig is a food discovery app that helps you find foods and recipes that fit your dietary needs. Whether you have food allergies, intolerances, or follow a specific diet, Fig makes it easy to eat with confidence.
Learn more →Ingredients
4 servings
- 1 cup medium bulgur
- 1 ½ cups boiling water
- ½ tsp salt, plus more to taste
- 3 tbsp fresh lemon juice (from about 1 large lemon)
- 3 tbsp extra-virgin olive oil
- 2 medium roma tomatoes, seeded and finely diced
- 1 medium english cucumber, finely diced
- 4 scallions (green tops only), thinly sliced
- 1 cup fresh flat-leaf parsley, finely chopped
- ¼ cup fresh mint leaves, finely chopped
- ¼ tsp ground black pepper
- ¼ tsp ground allspice (optional)
Instructions
- 1
Place the bulgur and 1/2 tsp salt in a large bowl. Pour the boiling water over the bulgur, stir once to combine, then cover the bowl tightly with a plate or plastic wrap and let stand for 15–20 minutes, until the water is fully absorbed and the grains are tender but still have a slight chew.
- 2
Uncover the bulgur and fluff it with a fork. Drizzle the lemon juice and olive oil over the warm bulgur and toss to coat, then spread the bulgur out slightly and let it cool to room temperature, about 10 minutes.
Want the full recipe?
Create a Fig account for step-by-step instructions, access to our full recipe library, and more!