Red Meat Allergy Friendly Classic Bulgur Salad

Total time40 min

Prep time20 min

Cook time0 min

Red Meat Allergy Friendly Classic Bulgur Salad

This bright, herb-forward grain salad is the kind of dish that earns a permanent spot in your weeknight rotation. Every component is plant-based — bulgur, fresh parsley, mint, cucumber, tomato, scallion greens, lemon juice, and olive oil — so there's zero concern about hidden red meat or cross-contamination from animal proteins. The bulgur soaks up the lemon and olive oil while it's still warm, which means the grains are deeply seasoned before a single vegetable hits the bowl. Roma tomatoes and English cucumber add juicy crunch, while the generous handful of flat-leaf parsley and fresh mint give it that unmistakably vibrant, almost tabbouleh-like character. A pinch of allspice is optional but quietly transforms the whole thing, adding a subtle warmth that makes the salad feel a little more complex than its short ingredient list suggests. It comes together with nothing more than boiling water and a bowl — no stovetop, no special equipment — and it's just as good slightly chilled as it is at room temperature.

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Ingredients

4 servings

1 cup medium bulgur
Bob's Red Mill Whole Grain Red Bulgur Arrowhead Mills Organic Bulgur Wheat Shiloh Farms Organic Bulgur Wheat Central Market Bulgur Quick Cook Grains Hodgson Mill Bulgur Wheat 18 oz
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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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