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Tomato and bulgur wheat salad with fresh vegetables
Zesty and fluffy bulgur salad dotted with fresh red tomatoes and herbs

Tomato & Bulgur Wheat Salad

Author: Flavelo
Recipes Vegetarian & Vegan Salads
This salad celebrates the simplicity of Middle Eastern cuisine. Bulgur wheat is an ancient grain that is parboiled, so it cooks in a flash – in fact, it doesn't even need boiling, just soaking. The juices from the tomatoes and lemon permeate the grains, making every bite refreshingly juicy. It is a perfect example of how a few high-quality ingredients are worth more than any complicated dish.
🕒 Prep Time 20 mins
⌛ Total Time 20 mins
🍽️ Servings 4 servings
🔥 Calories 240 kcal
🌍 Cuisine International

Ingredients

Equipment Needed

  • Heatproof bowl (for the bulgur)
  • Plate or lid (for covering)
  • Sharp knife

Allergen Information

⚠️ Cereals containing gluten

Instructions

1 ✓

Place the bulgur in a heatproof bowl, season with salt, and pour over enough boiling water to cover it by about a finger's width (approx. double the volume).

Tip: The hot water starts the starch swelling, but since bulgur is parboiled, it doesn't require boiling on the hob.
2 ✓

Immediately cover airtight (e.g., with a plate or cling film) and let it stand for 15 minutes.

Tip: In the steam, the grains soften and absorb the moisture (absorption).
3 ✓

Meanwhile, dice the tomatoes, cucumber, and pepper into small cubes, approx. 0.5 cm. Finely chop the onion and parsley.

Tip: The smaller the vegetables, the better they mix with the grain, ensuring every mouthful has a uniform flavour.
4 ✓

Once the bulgur has softened and absorbed the water, fluff it up with a fork to separate the grains.

Tip: If it remains in a sticky block, the fork helps to separate the grains.
5 ✓

Let it cool to lukewarm, then mix in all the chopped vegetables.

Tip: Do not mix while hot, as the vegetables will cook and lose their crunch.
6 ✓

Drizzle with the olive oil and lemon juice, season with pepper, and toss thoroughly.

Tip: The oil coats the grains and helps transport the flavours.

Recipe FAQ

Why did the bulgur become sticky?
You probably added too much water. A 1:1.5 or 1:2 ratio (bulgur:water) is usually ideal, and you must fluff it with a fork at the end.
How long does it keep?
It keeps in the fridge for 2-3 days. The flavours meld even better by the next day.

Ingredients

  • 200 g Bulgur wheat
  • 3 pcs Ripe tomatoes
  • 1 pc Cucumber
  • 1 pc Red pepper (bell pepper)
  • 1 head Red onion
  • 1 bunch Fresh parsley
  • 3 tbsp Extra virgin olive oil
  • 2 tbsp Fresh lemon juice
  • 1 tsp Salt
  • 1 pinch Freshly ground black pepper