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  • Writer's pictureLake Superior SFA Network


Updated: Sep 25, 2023

This dish can be enjoyed as a cold salad, an addition to a grain bowl, or in a pocket bread for a filling lunch. This is a versatile recipe that can be changed depending on taste and what is seasonally available. A common substitution when ripe tomatoes aren't available is cucumber, black olives, and garbanzo beans.


  • 1 cup bulgur

  • 2 cups (about 2 bunches) of flat leaf parsley

  • 1/4-1/2 cup fresh mint leaves

  • 1 lb. ripe tomatoes (any variety of fresh tomato, including cherry)

  • 1/4 cup extra virgin olive oil

  • 1 bunch of young green onions

  • 2 lemons

  • salt & pepper


Place bulgur in a medium bowl and add water until the bulgur is covered about 1 inch. Use cold water for crunchy grain, and boiling water for soft grain. Let bulgur soak for about 30 minutes, or until the grain stops absorbing water, and drain.

Chop the parsley, mint, and green onions. Optional: leave a few sprigs of parsley whole to garnish. Chop the tomatoes and juice the lemons. Add bulger, chopped herbs and onion, and olive oil to a large bowl and mix. Add the lemon juice and toss, then fold in tomatoes. Add salt and pepper to taste.

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