Description
A refreshing Middle Eastern salad made with parsley, mint, tomatoes, bulgur wheat, and a tangy lemon-olive oil dressing. Light, zesty, and perfect as a side dish or appetizer.
Ingredients
- 1/2 cup fine bulgur wheat
- 2 cups fresh parsley, finely chopped
- 1/2 cup fresh mint, finely chopped
- 3 ripe tomatoes, finely diced
- 1 small cucumber, finely diced (optional)
- 3 green onions, chopped
- 1/4 cup fresh lemon juice
- 1/4 cup extra virgin olive oil
- Salt and pepper, to taste
Instructions
- Place bulgur wheat in a bowl and cover with hot water. Let soak for 15–20 minutes until softened, then drain excess water.
- Finely chop parsley, mint, tomatoes, cucumber (if using), and green onions.
- In a large mixing bowl, combine bulgur, herbs, and vegetables.
- Whisk together lemon juice, olive oil, salt, and pepper.
- Pour dressing over the salad and toss well to combine.
- Chill in the refrigerator for at least 30 minutes before serving to allow flavors to meld.
Notes
Use quinoa instead of bulgur for a gluten-free version.For extra crunch, add bell peppers or radishes.Drain tomatoes well to prevent sogginess.Flat-leaf parsley is preferred for authentic flavor.Best enjoyed fresh, but leftovers keep well for up to 3 days.
Nutrition
- Serving Size: 1 cup
- Calories: 180
- Sugar: 3g
- Sodium: 120mg
- Fat: 10g
- Saturated Fat: 1.5g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 20g
- Fiber: 5g
- Protein: 4g
- Cholesterol: 0mg
