Place the bulgar wheat in a large bowl and pour over 80ml boiling water. Cover with a plate and leave to soak for 20 minutes.
Place the diced tomatoes in a sieve over the medium bowl and leave to drain while the bulgar wheat is soaking.
When the bulgar wheat has absorbed all of the water, stir with a fork.
Add the drained tomatoes, cucumber, spring onion, parsley, mint, and lemon juice to the bulgar wheat. Spray with olive oil spray and mix well with a large spoon. Season to taste with salt and pepper before serving.