Bulgur Wheat and Roasted Vegetable Salad
Brighten up your mealtime with this hearty and colorful Bulgur Wheat and Roasted Vegetable Salad! This wholesome recipe combines the nutty, chewy texture of bulgur wheat with a medley of caramelized roasted vegetables like zucchini, red bell pepper, eggplant, and cherry tomatoes, all tossed together with a zesty lemon-olive oil dressing. The salad is elevated with the fresh aroma of parsley and optional crumbled feta cheese for a tangy twist, making it a perfect balance of earthy, vibrant flavors. Quick to prepare in just 45 minutes, this dish is not only nutritious but also versatile—serve it as a satisfying main course, a flavorful side dish, or as part of a meal prep rotation. Packed with plant-based ingredients and Mediterranean-inspired goodness, this recipe is ideal for anyone seeking a healthy, delicious, and easy-to-make meal.
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 2 cups vegetable broth
- 1 large red bell pepper
- 1 medium zucchini
- 1 small eggplant
- 1 medium red onion
- 1 cup cherry tomatoes
- 3 tablespoons olive oil
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons lemon juice
- 2 tablespoons fresh parsley
- 0.5 cup feta cheese (optional)
Instructions
Preheat the oven to 400°F (200°C).
Rinse the bulgur wheat under cold water and drain well.
In a medium saucepan, bring the vegetable broth to a boil. Add the bulgur wheat, cover, and reduce the heat to low. Let it simmer for 12-15 minutes or until the liquid is absorbed. Remove from heat and let it sit, covered, for 5 minutes. Fluff with a fork and set aside.
While the bulgur cooks, prepare the vegetables. Chop the red bell pepper, zucchini, eggplant, and red onion into bite-sized pieces. Halve the cherry tomatoes.
In a large mixing bowl, toss the chopped vegetables with 2 tablespoons of olive oil, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper.
Spread the vegetables evenly on a baking sheet lined with parchment paper. Roast in the preheated oven for 20-25 minutes, stirring halfway through, until the vegetables are tender and slightly caramelized.
In a small bowl, whisk together the remaining 1 tablespoon of olive oil, lemon juice, 1/2 teaspoon of salt, and 1/4 teaspoon of black pepper to create the dressing.
In a large salad bowl, combine the cooked bulgur wheat, roasted vegetables, and chopped parsley. Pour the dressing over the mixture and toss to combine.
If desired, sprinkle crumbled feta cheese on top before serving.
Serve the salad warm or at room temperature. Enjoy!
Nutrition Facts
Calories |
310 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.1 g | 23% | |
| Saturated Fat | 6.5 g | 32% | |
| Polyunsaturated Fat | 0.4 g | ||
| Cholesterol | 27 mg | 9% | |
| Sodium | 1193 mg | 52% | |
| Total Carbohydrate | 29.7 g | 11% | |
| Dietary Fiber | 7.8 g | 28% | |
| Total Sugars | 9.9 g | ||
| Protein | 10.3 g | 21% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 201 mg | 15% | |
| Iron | 2.2 mg | 12% | |
| Potassium | 781 mg | 17% | |
*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.
