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Kalyn's Kitchen

Bulgar Salad with Tomatoes, Cucumbers, Parsley, Mint, and Lemon

If you like summer flavors, you’ll love this Bulgar Salad with Tomatoes, Cucumbers, Parsley, Mint, and Lemon, and this tasty summer salad is vegan, dairy-free, and South Beach Diet Phase Two! Use Tomato Recipes to find more recipes like this one.

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Bulgar Salad with Tomatoes, Cucumbers, Parsley, Mint, and Lemon found on KalynsKitchen.com
A few weeks ago when I had some people over for dinner, my friend Georgette brought this salad, along with a copy of the recipe that she’d found in Cooking Light. I loved the recipe, but didn’t realize until I looked for it online that it was created by Joanne Weir, one of my favorite cookbook authors who recently started a blog.

This salad has many ingredients found in Tabbouleh, but the amount of tomato and cucumber and the addition of green onion gives this salad a slightly different attitude.I changed the original recipe just a bit, adding lemon zest and a bit more olive oil, and this was a delightful way to use some tomatoes, cucumbers, mint, and parsley from the garden. I’m also thinking there are lots of interesting things that could be added to this. Have you ever cooked with bulgur? If you have a good idea for using this healthy whole grain, let us know about it in the comments.

Bulgar Salad with Tomatoes, Cucumbers, Parsley, Mint, and Lemon found on KalynsKitchen.com

If you’re not familiar with bulgur, it’s a type of wheat that’s parboiled, then dried and cracked. Since it’s a whole grain, bulgur is great for anyone who’s following the South Beach Diet. The recipe directions said to soak the bulgur in boiling water for 30 minutes. Here’s how it looked when I first added the water. After 30 minutes, the bulgur had absorbed most of the water, but if I tipped the bowl, there was still quite a bit of water in the bottom. I wasn’t in a hurry, so I let it soak about 45 minutes more. You could probably just drain off the extra water if you’re in a hurry, but I soaked my bulgur about 80 minutes, and after that much time it was nicely fluffy. Bulgur can be a bit chewy for some people, so I think a little extra soaking is good if you have time. I’m guessing that fresher bulgur probably needs less soaking time too.

Bulgar Salad with Tomatoes, Cucumbers, Parsley, Mint, and Lemon found on KalynsKitchen.com

I whisked together the lemon zest, lemon juice, minced garlic, and olive oil, and stirred it into the bulgur, then let it sit while I chopped the herbs and vegetables. After the bulgur has hung around with the dressing for about 20 minutes, stir in the chopped mint, parsley, and green onions. I used cherry tomatoes, which I thought held together very well in this salad, but you could also use chopped whole tomaotes. With the tomatoes and cucumbers I was going for the symmetry of cut (same-sized pieces) that I’m sometimes so picky about! Here’s the finished salad with the tomatoes and cucumbers gently stirred in. Season with a bit of salt and fresh ground black pepper, and serve.

Bulgar Salad with Tomatoes, Cucumbers, Parsley, Mint, and Lemon found on KalynsKitchen.com

Make it a Meal:

This would taste great with something like Herb Encrusted Grilled Salmon or Grilled Fusion Chicken.

More Healthy Recipes with Bulgur:

Kalyn’s Tabbouleh with Almonds ~ Kalyn’s Kitchen
Bread Machine Whole Wheat Bread with Bulgur Wheat, Oats, Bran, and Flax ~ Kalyn’s Kitchen

Bulgar Salad with Tomatoes, Cucumbers, Parsley, Mint, and Lemon

If you enjoy summer flavors, this Bulgar Salad with Tomatoes, Cucumbers, Parsley, Mint, and Lemon makes a perfect meal.

Ingredients:

  • 1 cup bulgur
  • 1 cup boiling water
  • zest of one lemon (optional, but good)
  • 3 T fresh lemon juice
  • 3 T olive oil
  • 2 tsp. finely minced garlic
  • 1 cup chopped fresh parsley (I used curly parsley, but either type will work)
  • 1/2 cup chopped fresh mint leaves
  • 1/2 cup sliced green onions
  • 3 cups chopped tomatoes
  • 1 1/4 cup chopped cucumbers
  • salt and fresh ground black pepper to taste

Directions:

  1. Measure out 1 cup bulgur into a bowl big enough to hold the finished salad.
  2. Add 1 cup boiling water, stir, and let bulgur soak until all the water is absorbed. (The recipe said 30 minutes, but I soaked the bulgur about 80 minutes, which made it nice and fluffy.)
  3. While bulgur soaks, zest one lemon and put zest into a small bowl.
  4. Squeeze lemon juice into bowl, adding more if needed to make 3 T lemon juice.
  5. Add finely minced garlic, then whisk in 3 T olive oil.
  6. When bulgur has absorbed all the water, stir in this dressing and let marinate while you chop herbs and veggies.
  7. Wash parsley and mint and spin dry or dry with paper towels.
  8. Chop herbs and slice green onions and stir into bulgur.
  9. Peel cucumbers and remove seeds if the seeds are big. (I had garden cucumbers, so I left the seeds in.)
  10. Dice cucumbers and tomatoes into pieces about 1/2 inch, then gently stir into salad.
  11. Season to taste with salt and fresh ground black pepper and serve.

Notes:

Even though tomatoes should never be refrigerated, I was surprised that this was still quite good after it had been in the fridge overnight. Let come to room temperature before eating leftovers if possible.

Recipe slightly adapted from a recipe by Joanne Weir that appeared in Cooking Light, shared with me by Georgette.

All images and text ©

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
This Bulgar Salad with Tomatoes, Cucumbers, Parsley, Mint, and Lemon is not going to work for traditional low-carb diets, but if you want a lower-carb version of this salad use more vegetables and herbs and less bulgur. Bulgur is a whole grain, and all the other ingredients in this salad are healthful low-glycemic foods, making this a perfect choice for phase 2 or 3 of the South Beach Diet.

Find More Recipes Like This One:
Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You can also Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Nutritional Information?
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    31 Comments on “Bulgar Salad with Tomatoes, Cucumbers, Parsley, Mint, and Lemon”

  1. so pretty but astonishingly bland. I even added a bit more garlic.

    • So surprised to hear that. I can't imagine this salad being bland if you have flavorful tomatoes and cucumbers and added the parsley and mint this salad calls for. Sorry to hear it was not a winner for you.

  2. Everyone has their own preferences, so feel free to adapt any way you'd like!

  3. I made your recipe tonight but ended up altering it. The mint was over powering the salad and there was far too much bulgur. I doubled the parsley and halved the bulgur and that helped. Next time I'll halve the mint as well and reduce the bulgur to 1/4 c (raw measurement).

  4. This salad looks like one I often make. I actually boil the bulgar but soaking it seems better. Thanks for a new idea!

  5. Jennifer I did say in the recipe that I was surprised it was still quite good after being refrigerated overnight, so I think six hours ahead would be fine.

  6. This salad looks delicious and I would love to make it for lunch. Can it be made ahead of time (about 6 hours) and still taste as good?

    Thanks!

  7. esper_d, I think couscous, tomatoes, cucumbers, and cilantro would make a good salad combination.

  8. I have a lot of leftover couscous from tonight that I dont know what to mix with. I think this will work (replacing the bulgur). And since I don't have mint or parsley, I'll have to use cilantro, lol.

  9. I love tabboulleh so this delicious salad would be welcome anytume…perfect for picnics.

  10. John, thanks. I don't always like my photos (!) but I was happy with how this turned out.

    Rachel, I think quinoa would be fantastic in this. Great idea for gluten-free.