Bulgur Cucumber and Tomato Salad (Tabbouleh-Inspired)

This bulgur cucumber and tomato salad is a bright and refreshing dish inspired by traditional tabbouleh. It features crisp cucumbers, juicy cherry tomatoes, and fluffy bulgur wheat, all tossed with fresh herbs and a zesty lemon dressing. Simple yet packed with flavor, it’s perfect as a side dish or a light vegetarian meal.

Why You’ll Love This Recipe

This salad is quick to prepare, nutritious, and loaded with fresh flavors. The combination of juicy vegetables, fresh parsley, and a light lemon-olive oil dressing creates a healthy and satisfying dish. It’s also versatile, great for meal prep, and naturally plant-based. Whether you’re serving it at a picnic, potluck, or alongside grilled meats, it adds a burst of color and taste to your table.

Ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

• Bulgur wheat

• Boiling water

• Cherry or grape tomatoes, halved

• English or Persian cucumbers, diced

• Fresh parsley, finely chopped

• Fresh mint, finely chopped (optional)

• Green onions or red onion, finely chopped

• Lemon juice

• Extra virgin olive oil

• Salt

• Black pepper

Directions

1. Place the bulgur in a bowl and pour boiling water over it (just enough to cover). Cover and let sit for 20–30 minutes until tender and fluffy. Drain any excess water if needed.

2. In a large mixing bowl, combine the chopped cucumbers, halved cherry tomatoes, parsley, mint, and onion.

3. Fluff the soaked bulgur with a fork and add it to the vegetable mixture.

4. Drizzle with lemon juice and olive oil. Season with salt and pepper.

5. Toss everything gently until well combined. Taste and adjust seasoning or acidity as needed.

6. Chill for 15–20 minutes before serving for best flavor.

Servings and timing

Servings: 4–6
Preparation time: 15 minutes
Resting time: 20–30 minutes (to soak bulgur)
Total time: 45 minutes

Variations

• Gluten-free option: Use quinoa in place of bulgur for a gluten-free version.

• Add protein: Mix in chickpeas or grilled chicken for a complete meal.

• Spicy kick: Add a pinch of crushed red pepper or diced jalapeño.

• Extra greens: Toss in baby spinach or arugula for more texture and nutrients.

Storage/Reheating

Storage:
Store in an airtight container in the refrigerator for up to 3 days. The flavors deepen as it sits.

Reheating:
This salad is best served cold or at room temperature. No reheating is necessary.

FAQs

What is bulgur wheat?

Bulgur is a whole grain made from cracked wheat that has been partially cooked. It has a light, nutty flavor and a chewy texture.

Can I use couscous instead?

Yes, couscous can be used as a quick substitute, though the texture will be slightly different.

Is this an authentic tabbouleh?

This recipe is inspired by traditional tabbouleh but uses a higher grain-to-herb ratio for a more filling side dish.

Can I make this ahead of time?

Yes, in fact it tastes better after sitting for a few hours as the flavors meld together.

What tomatoes are best for this salad?

Cherry or grape tomatoes hold their shape and don’t release too much liquid, making them ideal.

Do I need to peel the cucumbers?

Not necessary if using English or Persian cucumbers. If using waxy-skinned cucumbers, peeling is recommended.

What herbs can I substitute for parsley?

Flat-leaf parsley is ideal, but you may also use cilantro or basil for a different flavor profile.

Can I add feta cheese?

Yes, feta adds a creamy, tangy element that pairs well with the lemon and herbs.

How do I keep the salad from getting soggy?

Drain excess water from the bulgur and vegetables before mixing. Avoid over-dressing.

Is this recipe vegan?

Yes, it is completely plant-based and vegan-friendly.

Conclusion

This bulgur cucumber and tomato salad is a refreshing, wholesome dish bursting with Mediterranean flavor. With simple ingredients and no need for cooking, it’s an easy and healthy option for any occasion. Serve it as a side, a light main course, or part of a mezze spread—it’s delicious any way you plate it

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