Fructose Free Classic Bulgur Salad
This grain-based salad is bright, herby, and satisfying in a way that feels both light and genuinely filling. Tender bulgur soaks up a simple dressing of fresh lemon juice and extra-virgin olive oil, giving every bite a clean, tangy backbone. The real magic comes from the generous amounts of flat-leaf parsley and fresh mint, which make the whole bowl taste alive and aromatic. Roma tomatoes and English cucumber add cool crunch and color, while scallion greens keep the flavor savory without relying on the fructose-heavy bulb. Managing fructose intake often means giving up dishes that lean on onion, garlic, or sweet dressings — this one sidesteps all of that naturally, using only the green tops of scallions and a straightforward lemon-and-oil dressing with no added sweeteners. A pinch of allspice is optional but worth trying if you want a subtle warmth that rounds out the herbs beautifully. It comes together with minimal effort and tastes even better once the flavors have had a few minutes to meld.
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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.
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