Middle Eastern · Lunch
Herbed Bulgur Wheat Salad
Tabbouleh Bulgur Salad
Levantine bulgur salad piled with finely chopped parsley, mint, tomato, and onion, dressed with olive oil, lemon, and a fresh allspice-cinnamon whisper.
$
15 minsPrep
5 minsCook
20 minsTotal
EasyLevel
Nutrition per serving
385Calories
12gProtein
16gFat
48gCarbs
8gSugar
10gFiber
580mgSodium
0mgChol
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Instructions
1
Prep
Rinse and drain 120g fine bulgur. Finely chop 120g parsley leaves and tender stems, 40g mint leaves, 400g tomato (deseeded), and 120g red onion. Squeeze 2 tsp tomato juice. Whisk olive oil, lemon juice, allspice, cinnamon, Aleppo pepper, and salt in a small bowl until emulsified.
2
Rest
Toss bulgur with 2 tsp lemon juice and 2 tsp tomato juice in a medium bowl. Cover and rest 12 minutes until softened and the liquid is absorbed.
3
Build
Add softened bulgur to the bowl with parsley, mint, tomato, and onion. Pour dressing over and toss with two spoons for 30 seconds, lifting from bottom up, until evenly coated.
4
Rest and plate
Let tabbouleh rest 3 minutes for flavours to meld. Divide between two wide bowls, fan separated Romaine or Little Gem lettuce leaves alongside each as scoops, and serve each with a lemon wedge.
Recipes use AI and Edamam. Always check for allergens before cooking. Spotted something wrong—email us at hello@grubplanit.com.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 120g (4.2 oz) fine bulgur
- 120g (4.2 oz) flat-leaf parsley
- 40g (1.4 oz / small handful) fresh mint
- 400g (14.1 oz) firm ripe tomato
- 120g (4.2 oz) red onion
- 60ml (1/4 cup) extra-virgin olive oil
- 40ml (2.7 tbsp) lemon juice
- 0.5 tsp ground allspice
- 0.5 tsp ground cinnamon
- 0.5 tsp Aleppo pepper
- 1 tsp fine sea salt
- 2 small Romaine or Little Gem lettuces
- 2 lemon wedges