Gut Friendly Classic Bulgur Salad
Bright, herby, and satisfying in the best possible way, this bulgur salad is the kind of dish that earns a permanent spot in your weekly rotation. Whole-grain bulgur is a standout ingredient for digestive wellness — it's packed with fiber and absorbs beautifully here, coming out tender with just enough chew to keep things interesting. The method is simple: boiling water does all the heavy lifting, no stovetop babysitting required. Fresh lemon juice and extra-virgin olive oil dress the warm grains first, so every bite is deeply seasoned before the vegetables even hit the bowl. Roma tomatoes, English cucumber, scallion greens, flat-leaf parsley, and mint bring crunch, color, and a clean brightness that feels genuinely nourishing rather than virtuous-but-boring. A whisper of allspice is optional but adds a subtle warmth that makes the whole salad feel a little more special. It works beautifully at room temperature or slightly chilled, making it an easy make-ahead option for busy days.
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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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