Bulgur Wheat with Tomatoes and Herbs
Bulgar wheat has nourished the Mediterranean for thousands of years, but in Canada it found a new home through waves of Greek and Middle Eastern immigration. By the late 20th century, it appeared at community dinners, Greek festivals, and eventually in health-conscious kitchens across the country. With Canadian wheat at its core, this salad blends sun-ripened tomatoes, cucumber, and herbs into a dish that feels both timeless and distinctly Canadian.
Prep Time: 10 minutes
Total Time: 30 minutes
Serves: 4
Ingredients
1 cup bulgar wheat
2 cups boiling water or vegetable stock
3 medium tomatoes, skinned and cubed
1 cucumber, diced
½ cup fresh mint leaves, chopped
½ cup fresh parsley or kale, chopped
3 tbsp olive oil
Juice of 1 lemon
Salt & freshly ground black pepper
Method
Place bulgar wheat in a bowl and pour over boiling water or stock. Cover and let stand for 20–25 minutes until softened and fluffy. Drain any excess liquid.
Skin and cube tomatoes, dice cucumber, and chop mint and parsley or kale.
Fluff bulgar with a fork, then stir in tomatoes, cucumber, and herbs.
Whisk together olive oil, lemon juice, salt, and pepper, then pour over the salad. Toss well.
Serve chilled or at room temperature as part of a mezze spread, or topped with grilled chicken, lamb, or fish for a main.
Variations
Classic Greek: Use parsley as the main herb and serve with feta on top.
Canadian Twist: Swap parsley for kale to make it heartier and more climate-friendly.
Protein Boost: Add chickpeas, lentils, or grilled salmon to turn it into a full meal.