Bulghur Feta Salad
Bright, fresh, and bursting with Mediterranean flavors, this Bulghur Feta Salad makes for a wholesome, delicious side dish or light main course. Featuring nutty bulghur wheat as its base and studded with juicy cherry tomatoes, crisp cucumber, vibrant parsley, and refreshing mint, this salad is perfectly balanced with creamy crumbles of feta cheese. A simple yet tangy dressing of extra-virgin olive oil, zesty lemon juice, and minced garlic ties everything together for a dish that’s satisfying yet refreshingly light. Ready in just 30 minutes and full of nutritious ingredients, this salad is not only quick and easy but also loaded with taste and texture. Whether served as a picnic favorite, a healthy lunch, or a companion to grilled mains, this recipe is destined to become a staple in your kitchen.
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Recipe Information
Ingredients
- 1 cup bulghur wheat
- 2 cups water
- 1 cup cherry tomatoes
- 1 medium cucumber
- 0.5 medium red onion
- 0.5 cup parsley
- 0.25 cup mint leaves
- 0.5 cup feta cheese
- 3 tablespoons extra-virgin olive oil
- 3 tablespoons lemon juice
- 1 clove garlic
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Rinse the bulghur wheat thoroughly under cold water and drain.
In a medium-sized saucepan, bring 2 cups of water to a boil. Add the bulghur wheat and a pinch of salt, then reduce the heat to low. Cover and simmer for 10 minutes, or until the bulghur is tender and the water is absorbed.
Fluff the cooked bulghur with a fork and set it aside to cool completely.
While the bulghur is cooling, chop the cherry tomatoes into halves, dice the cucumber, mince the red onion, and finely chop the parsley and mint leaves.
Crumble the feta cheese into small pieces and set aside.
In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and black pepper to create the dressing.
Once the bulghur has cooled, transfer it to a large mixing bowl. Add the cherry tomatoes, cucumber, red onion, parsley, mint, and feta cheese. Pour the dressing over the salad.
Gently toss all the ingredients together until well combined.
Taste and adjust seasoning with additional salt or pepper if necessary.
Serve immediately or refrigerate for 30 minutes to allow the flavors to meld. Enjoy!
Nutrition Facts
Calories |
878 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 58.5 g | 75% | |
| Saturated Fat | 16.0 g | 80% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 2096 mg | 91% | |
| Total Carbohydrate | 76.2 g | 28% | |
| Dietary Fiber | 18.6 g | 66% | |
| Total Sugars | 11.7 g | ||
| Protein | 24.2 g | 48% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 682 mg | 52% | |
| Iron | 7.6 mg | 42% | |
| Potassium | 1408 mg | 30% | |
*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.
