This is a family recipe which I have been enjoying for years!

Serves 4 as a main or 8 as a side dish.


  • 1 cup Bulgur wheat – rinsed thoroughly
  • 8 spring onions finely sliced
  • 1 – 2 cups of finely chopped parsley
  • ½ cup of finely chopped mint
  • 4 large tomatoes finely chopped
  • ½ tsp mixed spice
  • ¼ cup of lemon juice
  • 2 tbsp extra virgin olive oil
  • Black pepper


Soak the Bulgur wheat in warm water for about 10 minutes or until it is soft but still has a bite to it. Rinse, drain thoroughly and place into a mixing bowl

Add the spring onions, tomatoes, chopped herbs and mixed spice – stir together

Add lemon juice and olive oil, season with plenty of black pepper

Chill and serve

Serve it up

  • Enjoy as a side dish with fish, chicken or meat and green salad.
  • I personally enjoy this most of the time with homemade lamb or beef meat balls, a crunchy green salad and a yoghurt dressing like Tzatziki (yoghurt, mint, cucumber, garlic).

Adapt it

  • If you are short on time, you can use hot water to soak the bulgur wheat and it will only take 5-10minutes to soften. It can go very soft, so just keep checking as it is soaking to make sure it doesn’t go mushy, it still needs to have a ‘bite’.
  • You can use cooked brown rice, buckwheat or quinoa for a gluten free version.

Nutritional Information per serve 4

kJ (Kcals) = 1240kj, 295kcals   Carbs = 44g   Protein = 10g   Fat = 9g   Fibre = 4g