Bulghur wheat salad

Bulghur wheat salad


18 people made this

About this recipe: A variation on the classic Middle Eastern salad, Tabbouleh, this delicious dish made with cracked wheat makes a healthy light lunch or supper.

Maggie Pannell

Serves: 4 

  • 150g bulghur wheat
  • 2 large tomatoes
  • 1/2 cucumber, peeled and coarsely grated
  • 1 carrot, peeled and coarsely grated
  • 3 sprigs of flat-leaf parsley, finely chopped
  • 10 fresh mint leaves, finely chopped
  • 1 tbsp lemon juice
  • sprig of fresh mint to garnish
  • 5 tbsp olive oil
  • 2 tbsp red or white wine vinegar
  • 1 garlic clove, crushed
  • salt and freshly ground black pepper

Prep:3hr20min  ›  Ready in:3hr20min 

  1. Tip the bulghur wheat into a heatproof bowl, pour over 300ml boiling water, cover, and leave to rest for 20 minutes, until most of the water has been absorbed. Tip into a sieve and drain off any excess water.
  2. Scald the tomatoes in a bowl of boiling water for 30 seconds, drain and refresh under cold running water, then peel away the skins. Halve and deseed the flesh, then cut into dice.
  3. Mix the tomatoes with the cucumber and carrot. Rub the bulghur between your fingers to separate the grains, then toss with the vegetables and herbs. Add the lemon juice.
  4. Put the oil, vinegar, garlic and seasoning into a screw-top jar and shake well. Pour the dressing over the salad and toss gently. Cover with cling film and chill for at least 3 hours before serving. Garnish, with a sprig of fresh mint.


*If you don't have any bulghur wheat, substitute an equal amount of couscous. *If liked, add 2 or 3 chopped spring onions and a little crumbled feta.

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Reviews (1)


Very nice :-) - 04 Mar 2014

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