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Kalyn's Kitchen

Bulgar Salad with Tomatoes, Cucumbers, Parsley, and Mint

If you like summer flavors, you’ll love this Bulgar Salad with Tomatoes, Cucumbers, Parsley, and Mint, and this tasty summer salad also has a lemony dressing that bumps up the flavor! 

PIN Bulgar Salad with Tomatoes and Cucumbers to make it later!

Bulgar Salad with Tomato, Cucumber, Parsley, and Mint finished salad in bowl

A few weeks ago when I had some people over for dinner, my friend Georgette brought this Bulgar Salad with Tomatoes, Cucumbers, Parsley, and Mint, 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.

The 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 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 more interesting things that could be added to this salad.

What is Bulgar?

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 original South Beach Diet or other diets that emphasize eating whole foods. 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 Tomato, Cucumber, Parsley, and Mint process shot collage

How to Make Bulgar Salad with Tomatoes, Cucumbers, Parsley, and Mint:

(Scroll down for complete recipe including nutritional information.)

  1. The recipe directions said to soak the bulgur in boiling water for 30 minutes.
  2. Here’s how it looked when I first added the water.
  3. 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.
  4. 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.
  5. 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.
  6. After the bulgur has hung around with the dressing for about 20 minutes, stir in the chopped mint, parsley, and green onions.
  7. I used cherry tomatoes, which I thought held together very well in this salad, but you could also use chopped whole tomatoes.
  8. With the tomatoes and cucumbers I was going for the symmetry of cut (same-sized pieces) that I’m sometimes so picky about!
  9. 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 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 Tomato, Cucumber, Parsley, and Mint finished salad in bowl

Bulgar Salad with Tomatoes, Cucumbers, Parsley, and Mint

Yield 6 servings
Prep Time 1 hour 45 minutes
Total Time 1 hour 45 minutes

Bulgar 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

  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

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:

6

Serving Size:

1

Amount 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.

If you make this recipe I'd love to hear how it turns out. Leave a star rating or share on social media with the hashtag #KALYNSKITCHEN, thanks!

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
This salad with bulgar might even work as a treat for low-carb diets because it’s relatively low in net carbs, but if you want a lower-carb version of this salad use more cucumbers 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 original South Beach Diet.

Find More Recipes Like This One:
Use Salad Recipes to 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.

Pinterest image of Bulgar Salad with Tomatoes, Cucumbers, Parsley, and Mint

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    31 Comments on “Bulgar Salad with Tomatoes, Cucumbers, Parsley, and Mint”

  1. 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).

  2. Boy this salad looks delicious…and beautiful too!

  3. 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!

  4. 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!

  5. 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!

  6. This looks so cheerful! And I can only imagine what a flavor bomb it is.

    Also, the lighting and white balance are both superb!

  7. delicious! this is my kind of food!

  8. Lydia, I do feel blessed to have such an abundance of garden stuff, especially after I have neglected it this year.

  9. 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.

  10. 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!

  11. This is one of my favorite salad. How more healthy than that? Love your picture.

  12. I actually made this a week and a half ago. I THINK I got the recipe from cooking light…It was very good!

  13. Such beautiful colors! I love the sound of that lemony-garlicy dressing. You've inspired me to pick up some bulgar this weekend!

  14. Happy you like my salad! What a great blog and I love your step-by-step! Thanks for including me!tomato

  15. 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!!

  16. This sounds so delicious, especially with the mint. Yum!

  17. 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.

  18. 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.

  19. 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!)

  20. 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?