This refreshing salad can be served as a side or incorporated into wraps. For additional protein, add cooked beans or lentils and feta cheese. To make a gluten-free version, use 2 cups cooked quinoa (or another gluten-free grain) in place of the bulghur wheat. (For instructions on cooking quinoa, click here).


1 cup dry bulghur (cracked wheat)

1 cup boiling water

1 cup chopped cucumber

1 cup chopped tomatoes

4 scallions, sliced

4 tbsp fresh chopped mint (or 2 tsp dried)

1 cup fresh chopped parsley

1 clove garlic, minced (optional)

1/4 cup fresh lemon juice

2 tbsp olive oil

salt and pepper to taste


In a medium-sized bowl, pour the boiling water over the bulghur, stir, then cover. Let stand 10-20 minutes or until the water is absorbed.

While the bulghur is soaking, prepare the vegetables for the salad. When the bulghar is ready, stir and let it cool a few minutes. Mix all of the ingredients together and season with salt and pepper. Makes about 4 cups (8 servings).

Nutrition (per 1/2 cup serving, or 1/8 of the recipe):

  • Calories: 80
  • Carbs: 11 g
  • Protein: 2 g
  • Fat: 3.7 g
  • Fibre: 2.7 g