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  • l cup bulgur wheat
  • 2 cups of water or vegetable broth enough to cover bulgur
  • 1 stalk of celery
  • 2 mini seedless cucumbers with the skin
  • 1 red bell pepper
  • 1 cup of diced tomatoes (Roma or plumb seeded)
  • 1 medium red onion
  • 1 bunch parsley (2 to 3 cups)
  • 1/3 cup of fresh mint leaves (optional)
  • Cilantro to taste (optional)
  • 2 tablespoons of olive oil
  • Juice of 1 lemon
  • Salt to taste


  • Soaking: Pour the bulgur into a deep bowl, add boiled water or vegetable stock and let sit for 30 minutes to an hour, drain off any excess liquid and set aside to cool.
  • Wash and dry the parsley, cilantro and mint. Remove the stems, finely chop the herbs together. Set aside.
  • Dice all vegetables in small size cubes. Set aside.
  • Combining: Mix the bulgur with all vegetables, herbs, olive oil and lemon juice. Add salt to taste and combine well.
  • Serving: Best served right away so the herbs don’t wilt with your favorite protein.


Nutritional Breakdown
Calories 272 per 8 oz cup
Protein 6.6 g
Carbs 47.3 g
Fat 6.7 g

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