My friend Kody taught me this recipe in my 20’s, what now seems like a lifetime ago. Now that I’m in my 40’s it’s a standard dish in my healthy food rotation. Have alone, serve with salad, or top a grilled chicken breast. Enjoy!


  • 1 cup fine bulgar wheat
  • 1 cup minced fresh parsley leaves
  • 1/2 cup minced fresh mint leaves
  • 1/2 cup finely chopped green onion
  • 3 tomatoes, diced
  • 2 cucumbers, seeded and diced
  • 3 tablespoons olive oil
  • 3 tablespoons fresh lime juice, or lemon if you prefer
  • 1 teaspoons sea salt


  • Soak the bulgar wheat in water for 5-7 minute and then drain well. You can squeeze the bulgar to remove excess water. Set aside.
  • Very finely chop the tomatoes and place them in a colander to drain.
  • Next, finely chop the rest of the vegetables, herbs and green onions. Add in the tomatoes.
  • Place the chopped vegetables, herbs and green onions in a serving bowl, mixing in the bulgar wheat and adding salt. I typically use the same bowl as the bulgar was in originally to save on dishes!
  • Add the lime juice, olive oil, and mix together.
  • Refrigerate for at least an hour before serving. If sealed well it should keep for 5-6 days.