Tomato and Bulgur Salad With Herbs
Updated July 29, 2025
- Total Time
- 25 minutes
- Prep Time
- 10 minutes
- Cook Time
- 15 minutes
- Rating
- Comments
- Read comments
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Ingredients
- 1large ripe plum tomato (8 ounces)
- ½cup fine bulgur
- ¾teaspoon ground allspice
- Fine sea salt and black pepper
- 1½pounds ripe heirloom and cherry tomatoes, halved, quartered, or cut into large chunks
- 4scallions, thinly sliced
- Scant ½ cup roughly torn mint leaves
- Scant ½ cup roughly chopped parsley leaves and tender stems
- 1garlic clove, finely grated
- 3tablespoons extra-virgin olive oil, plus more to serve
- 2tablespoons pomegranate molasses, plus more to serve
- 2teaspoons maple syrup
- 2teaspoons apple cider vinegar
Nutritional analysis per serving (4 servings)
245 calories; 11 grams fat; 2 grams saturated fat; 0 grams trans fat; 8 grams monounsaturated fat; 1 gram polyunsaturated fat; 36 grams carbohydrates; 7 grams dietary fiber; 16 grams sugars; 5 grams protein; 711 milligrams sodium
Note: The information shown is Edamam’s estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.
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Preparation
- Step 1
Use a box grater to roughly grate the plum tomato into a large mixing bowl, discarding the skin. Add the bulgur, allspice, ½ teaspoon of salt and 1 tablespoon water, and give everything a good mix. Leave to settle for 10 to 15 minutes, until the bulgur softens.
- Step 2
Stir in the cut-up tomatoes, scallions, herbs and garlic. Add the olive oil, pomegranate molasses, maple syrup, vinegar, another ½ teaspoon of salt and a good grind of pepper, and toss to combine. Taste and adjust salt quantities as desired, then pile onto a large serving bowl.
- Step 3
Drizzle with more pomegranate molasses and olive oil, and serve.
Private Notes
Comments
Delicious, but just be sure to use the finely ground bulghur, which is sometimes labelled as #0 or #1, as all the others with higher numbers will not hydrate properly or enough to be edible.
@MD Bulgur is “wheat that has been boiled, then dried and ground”, according to Claudia Roden in her Book of Jewish Food. It doesn’t need additional cooking but you can include it in cooked dishes.
Like oats, bulgur is an agricultural product that should be cooked.
This was delicious and I would make again, but: - I made this with Bob's Red Mill Red Bulgur since that was all the River Valley Co-op had, so I cooked the bulgur per the package instructions. - 1/2 cup bulgur is 300 calories, and I think is far too little for 4 servings. I doubled the recipe and 3 of us finished it all (and wished we had more, even after we also split 6 chicken thighs), - I thought it was plenty sweet after adding the pomegranate molasses and so skipped the maple syrup.
10/10
Quite delicious but definitely does not need the maple syrup