Bulgar Red Pepper Cucumber and Feta Salad
Bright, fresh, and irresistibly satisfying, this Bulgur Red Pepper Cucumber and Feta Salad is a perfect combination of wholesome ingredients and Mediterranean-inspired flavors. Featuring tender, nutty bulgur as its base, this vibrant dish is elevated by crisp red bell peppers, cooling cucumbers, and creamy crumbled feta cheese. Freshly chopped parsley adds an herby freshness, while a zesty lemon-olive oil dressing ties everything together beautifully. Ready in just 30 minutes, this nutritious salad is easy to prepare and ideal for meal prep, summer picnics, or light lunches. Serve it slightly chilled or at room temperature for a flavorful, refreshing side or standalone meal. It's a delicious blend of textures and flavors you'll want to make again and again!
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Recipe Information
Ingredients
- 1 cup bulgar (medium or coarse grain)
- 2 cups water
- 1 medium red bell pepper
- 1 medium cucumber
- 1 cup feta cheese
- 0.5 cup parsley (fresh, chopped)
- 3 tablespoons lemon juice (freshly squeezed)
- 3 tablespoons olive oil
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
Instructions
Rinse the bulgar under cold water in a fine-mesh sieve and set aside.
In a medium saucepan, bring 2 cups of water to a boil. Add the bulgar, reduce heat to low, cover, and simmer for 12-15 minutes or until tender. Drain any excess water if necessary, then fluff with a fork and let cool to room temperature.
While the bulgar is cooling, dice the red bell pepper and cucumber into small bite-sized pieces. Set aside.
Crumble the feta cheese into small chunks and finely chop the parsley.
In a small bowl, whisk together the lemon juice, olive oil, salt, and black pepper to make the dressing.
In a large mixing bowl, combine the cooked bulgar, diced red bell pepper, cucumber, crumbled feta, and parsley.
Drizzle the lemon-olive oil dressing over the salad and toss gently until everything is evenly coated.
Taste and adjust seasoning, adding more salt or pepper if desired.
Let the salad sit for 5-10 minutes to allow the flavors to blend. Serve at room temperature or slightly chilled.
Nutrition Facts
Calories |
1582 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 78.6 g | 101% | |
| Saturated Fat | 27.2 g | 136% | |
| Polyunsaturated Fat | 4.9 g | ||
| Cholesterol | 134 mg | 44% | |
| Sodium | 3016 mg | 131% | |
| Total Carbohydrate | 183.2 g | 67% | |
| Dietary Fiber | 44.4 g | 159% | |
| Total Sugars | 10.5 g | ||
| Protein | 52.2 g | 104% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 1159 mg | 89% | |
| Iron | 14.9 mg | 83% | |
| Potassium | 2620 mg | 56% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
