Bulgur Wheat Salad with Tomatoes, Cucumbers, Parsley, and Mint
You’ll love this Bulgur Wheat Salad with Tomatoes, Cucumbers, Parsley, and Mint, and a delicious lemony dressing that bumps up the flavor! And this tasty salad has lots of vegetables and not much bulgur wheat, so it only has about 10 net carbs per serving. See tips below if you’d like to make a version that’s gluten-free!
PIN the Bulgur Wheat Salad to make it later!
I first tried this Bulgur Wheat Salad with Tomatoes, Cucumbers, Parsley, and Mint years ago when a friend brought it to my house for dinner, along with a copy of the recipe that she’d found in Cooking Light. And she told me the salad idea was created by Joanne Weir, one of my favorite cookbook authors.
Now fast forward quite a few years and I can’t find this salad combination on either of those sites to credit them, but I’ve been adapting the salad and enjoying it for many years.
And my version has lots of vegetables and not much bulgur wheat, for a summer salad that’s pretty low in carbs, FTW! (If you’d like a version that’s even lower in carbs, use more cucumbers and herbs and less bulgur and tomatoes.
What ingredients do you need for this recipe?
(This is only a list of ingredients; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)
- bulgur wheat (affiliate link)
- boiling water
- zest of one lemon (optional, but good)
- fresh-squeezed lemon juice; zest the lemon first and then squeeze
- Olive Oil (affiliate link)
- Minced Garlic (affiliate link)
- chopped fresh parsley
- chopped fresh mint
- green onions
- chopped tomatoes
- chopped cucumbers
- salt and fresh ground black pepper to taste
What is Bulgur Wheat?
If you’re not familiar with bulgur wheat, 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 original South Beach Diet or other diets that emphasize eating whole foods. And in this salad the small amount of bulgur adds a nice chewiness without adding too many carbs.
How is this salad different from Tabbouleh?
This bulgur wheat salad has many ingredients found in Tabbouleh, but the amount of tomato and cucumber, the lemony dressing, and the addition of green onion gives this salad a slightly different attitude. I changed the original recipe, 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.
How can you make a gluten-free version of this recipe?
If you’d like to try making a version of this recipe that’s gluten-free, check out my recipe for Quinoa Tabbouleh Salad, and just substitute quinoa for the bulgur wheat in this salad.
How to make the Bulgur Wheat Salad:
(This is only a summary of the steps for the recipe; please scroll down for complete printable recipe. Or if you use the JUMP TO RECIPE link at the top of the page, it will take you directly to the complete recipe.)
- 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 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 tomatoes.
- 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.
Make it a Low-Carb Meal:
This would taste great with something like Greek Salmon, Grilled Shrimp Skewers, Lake Powell Grilled Fish, Grilled Boneless Pork Chops, or Grilled Fusion Chicken.
More Salads with Tomatoes and Cucumbers:
- Tomato Cucumber Salad with Mint and Feta
- Tomato Cucumber Salad with Peperoncini
- Middle Eastern Tomato Salad
- Spicy Chopped Greek Salad with Peperoncini
- Tomato, Cucumber, and Radish Salad
Bulgur Wheat Salad with Tomatoes, Cucumbers, Parsley, and Mint
This refreshing Bulgur Wheat Salad with Tomatoes, Cucumbers, Parsley, and Mint makes a perfect summer side dish.
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 (see notes)
- 1/2 cup chopped fresh mint leaves
- 1/2 cup sliced green onions
- 2 cups chopped tomatoes
- 1 1/2 cup chopped cucumbers
- salt and fresh ground black pepper to taste
Instructions
- Measure out 1 cup bulgur into a bowl big enough to hold the finished salad.
- 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.)
- While bulgur soaks, zest one lemon and put zest into a small bowl.
- Squeeze lemon juice into bowl, adding more if needed to make 3 T lemon juice.
- Add finely minced garlic, then whisk in 3 T olive oil.
- When bulgur has absorbed all the water, stir in this dressing and let marinate while you chop herbs and veggies.
- Wash parsley and mint and spin dry or dry with paper towels.
- Chop herbs and slice green onions and stir into bulgur.
- Peel cucumbers and remove seeds if the seeds are big. (I had garden cucumbers, so I left the seeds in.)
- Dice cucumbers and tomatoes into pieces about 1/2 inch, then gently stir into salad.
- Season to taste with salt and fresh ground black pepper and serve.
Notes
I used curly parsley, but either type will work.
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.
Nutrition Information
Yield
6Serving Size
1Amount Per Serving Calories 114Total Fat 7gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 6gCholesterol 0mgSodium 112mgCarbohydrates 13gFiber 3gSugar 3gProtein 2g
Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
This salad with bulgur might even work as a treat for low-carb dieters because it has a lot of vegetables and not much bulgur with about 10 net carbs in a serving. But if you want a lower-carb version of this salad, use more cucumbers and herbs and less bulgur and tomatoes. 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 original South Beach Diet.
Find More Recipes Like This One:
Use Salad Recipes to find more recipes like this one.Use the Diet Type Index to find more recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest, on Facebook, on Instagram, on TikTok, or on YouTube to see all the good recipes I’m sharing there.
Historical Notes for this Recipe:
This recipe was first posted in 2009. It was updated with more options and better information in 2023.
31 Comments on “Bulgur Wheat Salad with Tomatoes, Cucumbers, Parsley, and Mint”
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.
Everyone has their own preferences, so feel free to adapt any way you'd like!
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).
This salad looks like one I often make. I actually boil the bulgar but soaking it seems better. Thanks for a new idea!
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.
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!
esper_d, I think couscous, tomatoes, cucumbers, and cilantro would make a good salad combination.
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.
I love tabboulleh so this delicious salad would be welcome anytume…perfect for picnics.
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.
Thanks for such a fresh and lovely entry for WHB. I'll bet this would be a great dish made with quinoa too (can't handle the gluten at our house).
Boy this salad looks delicious…and beautiful too!
London foodie, me too!
Kay, thanks so much. I love to get photo feedback from a good photographer like you (good or bad, I'm always trying to learn more!)
Donna, thanks. I try to find things that seem good to me, glad you like them too.
Amy, I like both ways, but sounds like this is perfect for you!
This looks awesome. I love the flavor of tabouli, but prefer more of a bulgar salad with the other ingredients to accompany it…rather than a parsley salad with a little bulgar…I like the proportions and additions here!
One of the best things about your blog – and YOU – is that you take healthy things and turn them into very unique, flavorful, amazing dishes.
Once again I will be making Kalyn's Kitchen food this weekend!
This looks so cheerful! And I can only imagine what a flavor bomb it is.
Also, the lighting and white balance are both superb!
delicious! this is my kind of food!
Lydia, I do feel blessed to have such an abundance of garden stuff, especially after I have neglected it this year.
I remember stumbling onto Joanne's cooking show years ago, before I knew who she was, and being completely enchanted with her recipes and cooking style. This is a great recipe, and I'm jealous that so much of what's in it came from your garden.
Stacey I love mint and it's unbelievably easy to grow!
TwounderClub, I would love to meet her. So many of her recipes appeal to me!
Joanne, so thrilled to get a comment from you. As I said above, would love to meet you!
Sam bulgur is great, and I would eat that lemony garlic dressing on just about everything!
Elenka, we all loved it here!
This is one of my favorite salad. How more healthy than that? Love your picture.
I actually made this a week and a half ago. I THINK I got the recipe from cooking light…It was very good!
Such beautiful colors! I love the sound of that lemony-garlicy dressing. You've inspired me to pick up some bulgar this weekend!
Happy you like my salad! What a great blog and I love your step-by-step! Thanks for including me!tomato
This sounds great and I have all the ingredients! I had the pleasure of taking a cooking class from Joanne Weir a few years ago in San Francisco. It was truly one of the coolest experiences I have ever had!!
This sounds so delicious, especially with the mint. Yum!
Sarah, I agree! I have a good bread machine bread recipe with bulgur on this blog too. Will have to check the one at eatingwell.com.
Sounds like a great version of tabouli!
Bulgur is also really good in bread- eatingwell.com has a great no-knead whole grain bread with bulgur.
TW, I don't think I've seen it in 5 pound bags, but in Utah I can buy it in bulk at Whole Foods. I can bring you some to SF if you'd like! (Really looking forward to meeting you!)
What a fresh and colorful salad. I need to figure out where I can buy bulgar in bulk. I love using it in salads, and I don't often find it in the supermarket, so I'm always short. Do you know of any companies that sell 5 pound bags?