Capsaicin Free Classic Bulgur Salad
Bright, herby, and deeply satisfying, this grain salad is built around tender bulgur soaked in boiling water and tossed with a generous pour of fresh lemon juice and good olive oil. Crisp cucumber, juicy Roma tomatoes, and a double hit of parsley and mint make every forkful feel fresh and vibrant. For anyone avoiding capsaicin, this recipe is a genuine win — there's no chili, no pepper flakes, no hot sauce, and no sneaky spice blends hiding heat in the background. The only warmth comes from a whisper of optional allspice and a pinch of black pepper, both of which are easy to adjust to your comfort level. It's the kind of dish that works as a light lunch, a picnic side, or a make-ahead option since it holds up beautifully after a short rest in the fridge. The technique is simple enough for a weeknight but the result looks and tastes like something you'd order at a good Mediterranean restaurant.
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!