Seed Oil Free Classic Bulgur Salad
Bright, herby, and deeply satisfying, this bulgur salad is the kind of dish that earns a permanent spot in your weeknight rotation. Finely diced Roma tomatoes, crisp English cucumber, and a generous handful of both flat-leaf parsley and fresh mint give every forkful a garden-fresh punch that feels almost luxurious for how little effort it takes. The dressing is nothing more than fresh lemon juice and extra-virgin olive oil — two ingredients that are naturally free from the refined vegetable and seed oils that sneak into so many store-bought dressings and packaged grain salads. That clean fat source lets the herbs and vegetables genuinely shine rather than getting buried under a heavy, processed coating. A pinch of allspice is optional but worth trying; it adds a subtle warmth that ties the whole bowl together in an unexpected way. The technique of dressing the bulgur while it's still warm helps the grains soak up every drop of lemon and olive oil before the vegetables are folded in, which means the flavor goes all the way through rather than just sitting on top. It's the kind of salad that tastes even better after a short rest, making it a smart make-ahead option for lunches or a crowd-pleasing side at the table.
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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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