Mediterranean Diet Friendly Classic Bulgur Salad
Bright, herby, and satisfying in the most effortless way, this bulgur salad is the kind of dish that earns a permanent spot in your weekly rotation. Tender whole-grain bulgur soaks up a generous drizzle of extra-virgin olive oil and fresh lemon juice, creating a base that's nutty, tangy, and deeply flavorful before a single vegetable even hits the bowl. Crisp cucumber, juicy Roma tomatoes, and a generous handful of both flat-leaf parsley and fresh mint bring color and freshness that make every forkful feel alive. The scallion greens add a gentle bite without overpowering the herbs, and a pinch of allspice — optional but worth it — gives the whole thing a subtle warmth that sets it apart from a basic grain salad. This style of eating leans heavily on plants, whole grains, and quality olive oil, and this recipe delivers all three without any complicated techniques or hard-to-find ingredients. Everything comes together in one bowl with nothing more than boiling water and a fork, making it as practical as it is delicious. It holds up beautifully at room temperature or slightly chilled, so it's just as welcome at a weeknight dinner as it is packed for lunch the next day.
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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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