A Middle Eastern vegan dish built on whole ingredients.

Servings: 4
Active time: 25 min
Total time: 40 min

Organic sourcing

Parsley and cucumbers are on the EWG Dirty Dozen, so it's worth sourcing them organic. Bulgur wheat is low-residue, making organic a moderate consideration.

Ingredients

• 1 cup fine bulgur wheat
• 2 cups boiling water
• 2 cups finely chopped parsley
• 1 cup finely chopped mint leaves
• 1 cucumber, diced
• 3 ripe tomatoes, diced
• 4 spring onions, finely sliced
• 1/4 cup extra-virgin olive oil
• 1/4 cup fresh lemon juice
• to taste sea salt
• to taste black pepper

Method

1. Place the bulgur wheat in a large bowl.
2. Pour the boiling water over the bulgur and cover. Let it sit for 15 minutes or until tender.
3. Fluff the bulgur with a fork and drain any excess water.
4. Add the chopped parsley, mint, cucumber, tomatoes, and spring onions to the bulgur.
5. In a separate bowl, whisk together the olive oil, lemon juice, salt, and black pepper.
6. Pour the dressing over the salad and toss to combine well.
7. Adjust the seasoning with more salt or lemon juice according to taste.

Notes

• For a gluten-free version, substitute bulgur with quinoa.
• Prepare this dish ahead of time and refrigerate for enhanced flavors.
• Pair with warm pita bread or serve as a side dish.

Source

Paraphrased from the culinary canon by Organic.is editors, 2026. Classic Middle Eastern recipe. If you'd like a specific source for further reading, ask Tinni (bottom-right) for a book recommendation.