Rating
4
Average: 4 (1 vote)
Active time
15 minutes
Total time
30 minutes
Yield
4 servings
Serving Size
1/4 recipe
Nutritioni
Ingredients

1 cup whole wheat bulgur

2 tablespoons olive oil

3 tablespoons lemon juice

¾ teaspoon sea salt

½ teaspoon black pepper

1 cup chopped parsley

1 cup diced tomatoes

½ cup sliced green onion

Instructions
  1. Place bulgur in a large bowl. Pour 2 cups of boiling water over the bulgur and let it soften for 30 minutes. The bulgur will absorb most of the liquid. 
  2. In a large bowl, whisk together the olive oil, lemon juice, salt, and pepper. 
  3. Drain the bulgur in a strainer and remove any excess water from it by squeezing small handfuls in your palm before adding to the dressing. 
  4. Add parsley, tomatoes, and green onion, and toss well to coat evenly.

Recipe and photo courtesy of Kamut International.

Nutrition

Calories: 210
Total Fat: 7g
Saturated Fat: 1g
Sodium: 460mg
Carbohydrate: 32g
Total Sugar: 3g
Added Sugar: 0g
Fiber: 6g
Protein: 6g

Yield: 4 servings

Serving Size: 1/4 recipe

How'd it Taste?

Christina
September 1, 2025
4
This is a great recipe for teaching in conference rooms, to college students, or in any other setting where equipment is limited. With just a tea kettle and a few other simple and light-weight pieces of equipment, you can teach this framework for a versatile herb and grain salad. I like to use a bit more of the green herb than is shown in this recipe. Also, I suggest specifying the coarseness of the bulgur to use in this recipe; non-experienced cooks might not guess correctly.

Review this Recipe