Middle Eastern · Lunch
Parsley and Wheat Salad
A Levantine salad built on fine bulgur wheat soaked until tender, combined with abundant flat-leaf parsley, tomato, scallion, and mint, then dressed with lemon juice and olive oil. Served chilled as a bright, herb-forward mezze or light starter with a tender grain and vegetable base.
$3
20 minsPrep
0 minsCook
20 minsTotal
EasyLevel
Nutrition per serving
398Calories
13.8gProtein
14.9gFat
54.3gCarbs
4.5gSugar
15.4gFiber
82mgSodium
0mgChol
2.1gSat Fat
1089mgPotassium
224mgCalcium
7.4mgIron
0mcgVitamin B12
68mgVitamin C
vegetarian
vegan
low-calorie
high-fiber
mediterranean
all-time-classics
quick-lunch
vegan
low-calorie
Instructions
1
Prep
Rinse fine bulgur wheat in a small bowl, cover with cold water by 1cm, and soak for 30 minutes until softened and translucent at edges.
2
Rinse
Drain the softened bulgur through a fine sieve, pressing with a spoon to squeeze out excess water until it no longer drips.
3
Build
In a mixing bowl, combine the parsley, drained bulgur, tomato, scallion, mint, lemon juice, and olive oil. Toss with two forks until evenly combined.
4
Plate
Mound the salad onto a small plate, season with salt and pepper, and serve immediately at room temperature or chilled.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 400g400g fine bulgur wheat
- 180g180g flat-leaf parsley
- 120g120g tomato
- 24g24g scallion
- 16g16g fresh mint leaves
- 60ml60ml lemon juice
- 56ml56ml olive oil
- salt
- black pepper
