Bulgur Salad with Feta and Pine Nuts
Bright, refreshing, and packed with Mediterranean-inspired flavors, this Bulgur Salad with Feta and Pine Nuts is your new go-to recipe for a healthy yet satisfying dish. Nutty bulgur wheat serves as the hearty base, perfectly complemented by juicy cherry tomatoes, crisp cucumber, and a colorful medley of fresh parsley and mint. Creamy crumbled feta cheese and toasted pine nuts add delightful richness and texture, while a zesty lemon-garlic dressing ties it all together. Ready in just 25 minutes, this wholesome salad is ideal as a light meal, meal prep option, or a vibrant side dish for your next gathering. Bursting with fresh vegetables, tangy cheese, and nuts, this salad is not only a feast for the palate but also for the eyes!
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 2 cups water or vegetable broth
- 3/4 cup feta cheese, crumbled
- 1/3 cup pine nuts, toasted
- 1 cup cherry tomatoes, halved
- 1 cup cucumber, diced
- 1/4 cup red onion, finely chopped
- 1/2 cup parsley, chopped
- 1/4 cup mint leaves, chopped
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 clove garlic, minced
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
Place the bulgur wheat in a medium-sized heatproof bowl.
Bring 2 cups of water or vegetable broth to a boil and pour it over the bulgur. Cover the bowl with a lid or plastic wrap and let it sit for 10-15 minutes until the bulgur absorbs the liquid and softens.
Fluff the bulgur with a fork to separate the grains, then set it aside to cool completely.
In a large mixing bowl, combine the cooled bulgur, cherry tomatoes, cucumber, red onion, parsley, and mint.
In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and black pepper to make the dressing.
Pour the dressing over the salad and toss gently to combine.
Add the crumbled feta cheese and toasted pine nuts to the salad. Toss lightly to distribute them evenly without breaking up the feta too much.
Taste and adjust seasoning if needed. Add more lemon juice, salt, or pepper to your liking.
Serve the bulgur salad immediately or refrigerate it for 30 minutes to allow the flavors to meld. Enjoy it as a light meal or a side dish.
Nutrition Facts
Calories |
1946 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 112.6 g | 144% | |
| Saturated Fat | 34.3 g | 172% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 150 mg | 50% | |
| Sodium | 5079 mg | 221% | |
| Total Carbohydrate | 195.8 g | 71% | |
| Dietary Fiber | 49.0 g | 175% | |
| Total Sugars | 23.0 g | ||
| Protein | 64.4 g | 129% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1466 mg | 113% | |
| Iron | 22.9 mg | 127% | |
| Potassium | 3638 mg | 77% | |
*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.
