Middle eastern in origin, this is one of my family’s favourite salads. Its a good salad to have in your repertoire in that, because of the heartiness of the bulghar wheat (cracked wheat) this salad is quite filling. Bulghar wheat is made from the groats of hulled wheat grain. In other words, all that’s removed is the “skin”. Groats are whole grains that include the cereal germ and fiber-rich bran portion of the grain as well as the endosperm. So….really good for the temple! Bulghar wheat is readily available in most supermarkets and health food stores on both sides of the Atlantic. I tend to serve it as an accompaniment to fish or chicken and then as part of lunch the next day with whatever left overs are lurking.

Serves 6 or 8 generously 

The bulghar wheat

180g (1 c) bulghar (cracked) wheat

1 tsp salt

1 garlic clove pressed

2 or 3 tbsp olive oil

300 ml (1.5 c) boiling water

juice of 1 lime/lemon

salt and pepper

The green leafy bits

250g parsley (curly or flat leaf)

4 spring onions

15g mint leaves

Other star attractions

2 medium tomatoes roughly chopped

1 medium cucumber roughly chopped

Pour the boiling water over the waiting bulghar wheat. Cover and set aside. There is no need to par boil or cook in any other way. This method results in softening the grain just enough for this salad. Don’t add the other ingredients just yet.

bulghar wheat

bulghar wheat

Finely chop together all the green bits. You know I use my food processor, but you don’t have to. Just make sure its all nicely chopped. I have been known to throw in a handful of fresh spinach leaves even though its not really traditional. It doesn’t affect the flavour and its just another boost of good yumminess. The thing about tabbouleh is that you can play with the ratio of green to bulghar quite happily.



Once the three different components are all ready, simply mix together in a roomy bowl and adjust the salt and pepper. I find it hard not to greedily help myself to a mouthful or two before putting this salad into the fridge to await the meal. Kirsty will often have a bowlful, just because…..


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  • Reply
    Emma Charlton
    August 29, 2014 at 4:40 pm

    SunTemple Sinner here … I have recently started using freekah for this kind of thing. It is a really nossagey ( old English word meaning chewy, meaty, satisfying ) and healthy grain. 41 on the GI scale. The other advantage of it is that when you pour it into the pan, you can start singing that great 70’s tune – .”….. freekah….le freak…c’est chic ….”

    • Reply
      August 30, 2014 at 2:59 am

      You really MUST do another guest posting. Freekah Deekay!

  • Reply
    March 25, 2015 at 2:08 pm

    I use quinoa Instead of the wheat… also works

    • Reply
      March 26, 2015 at 2:51 am

      must try that Margs. Thanks.

  • Reply
    October 9, 2015 at 12:34 pm

    This Middle Eastern recipe looks so yummy, can’t wait to try your tabbouleh! If you like to taste the world, you should try Kitchen Trotter With a different country featured each month in the Kitchen Trotter kit, you will have the opportunity to discover and try your hand at cuisines from all around the world 🙂

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