Tomato Bulgur Salad
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This simple Tomato Bulgur Salad is flavored with tomato, onion, parsley and lemon juice and is both light and refreshing. It’s loaded with fiber and great for meal prepping, too!
Recipe originally created: August 2014 // Updated: April 2020
This bulgur salad was legitimately one of the first recipes I ever published to the blog! Lucky for you, I’ve made it even better by adding a few key ingredients, like parsley and lemon juice.
If you’re someone who works from home, I’m going to assume you never quite know what you’re going to eat for lunch (at least that’s how I feel). On the other hand, if you tend to go into the office daily, I bet it’s helpful to have something packed and ready to go in the morning. This bulgur salad is perfect for either one of those situations.
Simply cook the bulgur ahead of time, then when it comes ready to eat and/or pack you lunch, add the remaining ingredients and you’re good to go!
Bulgur benefits
There are many reasons why you might want to try bulgur in place of rice or quinoa or whatever grain you normally eat. …not to say that other grains aren’t good for you–they are–but sometimes it’s good to switch it up.
Bulgur is made from cracked wheat and has a good bit of fiber in it, meaning it promotes healthy digestion and can aid in weight management.
How to make a bulgur salad
Cook the bulgur: Before you can make the salad, you have to cook the bulgur. Thankfully, it cooks very similarly to other grains. So, add 1 1/2 cups uncooked bulgur to a large saucepan, then add 3 1/4 cup water. Bring mixture to a boil, then cover it and simmer for 15 minutes or so, or until the bulgur has absorbed the water. Then, fluff with a fork.
Slice the vegetables: While the bulgur is cooking, slice the tomatoes in half, dice the onion and chop the parsley.
Combine it all: Add ALL of the ingredients to a large bowl and use tongs to mix everything together. Make sure to do a taste test before serving, adjusting the salt and pepper as needed.
More healthy plant-based recipes
Tomato Bulgur Salad
Ingredients
- 4 cups cooked bulgur*
- 2 cups arugula**
- 1 pint grape tomatoes, sliced
- 1/2 cup red onion, diced
- 1/3 cup parsley, chopped
- 1/3 cup lemon juice
- 3 tbsp olive oil
- 1/4 tsp salt, or more
- black pepper to taste
Instructions
- Add all ingredients to a bowl and toss to combine. Taste and adjust salt and pepper as needed. Enjoy!
Notes
Nutrition
I’m actually weird and am one of those people who don’t follow celebs at all 😯 . I’ll have friends talking about their latest antics and I don’t even know who the people they’re talking about are hahah ;). Unless they’re music artists, since I listen to music 24/7.
Gorgeous photos! Love all the fun color contrast!
you can talk to me about celebs any day, yo.
i honestly thought that bey’s performance was a little boring. and i love bey. but idk it was sooooo slow and a little too long for my attention span on tv. what i DID love was BLUE IVY!! so adorable. “good job mommy!” i died. and how they crushed the divorce rumors.
hmmm.. i was also disappointed by taylor swift’s performance. actually i didn’t love most of the performances. oh well. OH YA AND WTF – lorde is definitely not rock, why did she win that moonman?? so weird.
okay you’ve indulged my celeb side enough.
love you & bulgar byeeee
OKKKKK pessimist. Blue did steal the show though sooooo at least we can agree on that.
Ugh I haven’t watched it yet!!!! If I have time today I will definitey watch it!! And this is actually good timing { ? }, my nutrition teacher was just talking about it Monday Night. I’m not sure I could eat this, it looks so odd to me haha but reminds me of quinoa and I LOOOOOVVVEEEE quinoa.
If you like quinoa then I bet you would like this 🙂
Now you’re making me regret not watching the VMAs! I tried to find some of the performances on YouTube, but no one seems to be showing them — just snippets. Ugh. But yeah, bulgur is fabulous! I looooove the chewy texture and nutty flavour 😀
Yum! I’ve never actually tried bulgar, but you got me hooked at spinach and tomato. I’m a failure with the celebrity stuff- I missed the VMAs and the Emmys!
Yes, I love bulgur wheat as well! I had never tried it and then about a year ago, but coworker convinced me to buy it and I’ve been hooked ever since. It’s so delicious and you can do lots with it. This recipe looks wonderful and so colorful too!
I have never even heard of bulgur…sounds like vulgar so I keep thinking it’s a naughty food. Looks good though!
HAHA I promise bulgur is not vulgur 😉
I love using bulgur in recipes, but often forget about it! This sounds so yummy! And I can’t believe I missed the VMAs!!
Nicki Minaj’s performance was ridiculous. I was appalled at it! I tried to show my friends the other day and the videos are taken down everywhere!! Apparently they realized it shouldn’t have been aired, especially at 8 am. ha Other than that, they were good!!
Not only did I make it all the way through the talk, but I totally agreed on all areas….although apparently the nikki minaj thing was staged….hmmm
This sounds lovely, my old roommate used to make that, and I really enjoyed it! Funny you talked about textures as I did today too!