Lactose Free Classic Bulgur Salad
This bright, herb-forward grain salad is everything you want in a warm-weather dish — fresh, satisfying, and packed with flavor from every single bite. Tender bulgur soaks up a generous drizzle of lemon juice and extra-virgin olive oil while still warm, so the grains absorb all that brightness before the vegetables even hit the bowl. Crisp cucumber, juicy Roma tomatoes, and a double hit of fresh parsley and mint make every forkful feel clean and alive. A pinch of allspice is optional but adds a subtle warmth that takes the whole thing somewhere unexpected. Since every ingredient here is naturally free of dairy, there's no swapping, substituting, or label-reading required — it's just good food made simply. The salad holds up beautifully at room temperature or slightly chilled, making it a reliable choice for meal prep, potlucks, or a quick weeknight side.
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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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