• Prep: 10
  • Serves: 6


  • ½ cup uncooked bulgar (see note)
  • 2 cups reduced-salt chicken or vegetable stock, hot
  • 3 cups Italian flat leaf parsley, chopped
  • ½ cup mint, chopped
  • ¼ cup chopped spring onion
  • 3 Roma tomatoes, chopped
  • 2 tbsp olive oil
  • 2 tbsp lemon juice
  • Pinch of salt


  1. In a large bowl, pour the boiling stock over the bulgur. Let sit for 30-60 minutes until softened and then strain through a fine mesh sieve. Cool.
  2. Combine the bulgur, parsley, mint, spring onions and tomatoes in a large bowl. In a small bowl, combine the olive oil, lemon juice and pinch of salt. Pour over the bulgur mix and toss to mix well.


Serve immediately or refrigerate for up to 1 day.

Note: Bulgar is a cereal made from whole wheat partially boiled then dried.

1 serve of vegies in each serve of this recipe.


  • Add a 400g can of drained and rinsed chickpeas for added fibre and protein.

Recipe and image supplied by Cancer Council NSW Healthy Lunch Box website.