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Bulgur Wheat Stuffed Tomato

Bulgur Wheat Stuffed Tomato

  • Prep Time: 15 minutes, plus time to soak the bulgur wheat
  • Total Time: 2 hours
  • Yield: 4 light luncheon salads


  • 1 cup fine-grain bulgur wheat
  • 2 tablespoons olive oil
  • 1/2 cup chopped onions
  • 1/2 cup chopped red delicious apple (tossed in a little lemon juice to prevent browning)
  • 4 beautiful ripe tomatoes, hollowed and 2 tablespoons finely-chopped tomato pulp reserved
  • 1/2 cup chopped parsley
  • 1/3 cup chopped toasted walnuts
  • 1/4 cup chopped mint
  • 2 tablespoons lemon juice, or more to taste
  • 1 teaspoon lemon zest
  • 1/2 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • Salt and pepper
  • Salad greens, for serving


  • Rinse the bulgur wheat in a sieve and place in a bowl, covered with cool water. Let stand until tender, about 30 minutes, or longer if needed. Drain excess liquid.

    Hollow out the tomatoes to make room for the salad, reserving 2 tablespoons of the pulp separately. In a large mixing bowl, combine the drained bulgur wheat, olive oil, onions, apples, chopped tomato innards, and all the remaining ingredients (except greens); blend well. Adjust the seasonings, adding lemon juice to taste. Refrigerate overnight and check seasonings before you fill the tomatoes. Serve on greens.

Recipe Details