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  • 1 cup cracked wheat (burghul)
  • 2 large ripe tomatoes, diced
  • 1 small Lebanese cucumber, diced
  • 3 spring onions, finely sliced
  • 1 cup parsley, finely chopped
  • 1 cup mint, finely chopped
  • 2 tablespoons lemon juice
  • 1 tablespoon olive oil
  1. Cover the cracked wheat with cold water and soak for 15 minutes.
  2. Strain through a sieve and squeeze out excess moisture.
  3. Mix with remaining ingredients and serve chilled.



  • For best results use flat leaf parsley when available.
  • For a more substantial meal, add 425g can drained chickpeas.
  • Tip: The salad can be made a day ahead.

Storage Suggestions

Can be kept in the refrigerator for up to 3 days.

Equipment List

  • Chopping board
  • Large knife
  • Medium bowl
  • Fine mesh Sieve



Queensland health acknowledges the development of the Healthy Food Fast cookbook by the Department of Health Western Australia. Recipes from Healthy Food Fast © State of Western Australia 2011, reproduced with permission.

Nutrition Information

231g Quantity per serving Quantity per 100g
Energy 938kJ 405kJ
Protein 6.7g 2.9g
Fat, total 5.7g 2.5g
— Saturated 0.9g 0.4g
Carbohydrate 31.2g 13.5g
— Sugars 4.2g 1.8g
Fibre 9.3g 4.0g
Sodium 36mg 16mg