Dairy-Free Mediterranean Bulgur Salad
Bright, fresh, and irresistibly wholesome, this Dairy-Free Mediterranean Bulgur Salad is a satisfying blend of vibrant vegetables, fluffy bulgur wheat, and zesty lemon-garlic dressing. Packed with nutrient-rich ingredients like crisp cucumbers, juicy cherry tomatoes, briny kalamata olives, and a fragrant mix of parsley and mint, this salad is a sunshine-filled dish you'll crave. Ready in just 35 minutes, it's a perfect make-ahead option for lunch, dinner, or your next gathering. Completely free of dairy, this Mediterranean-inspired recipe caters to a variety of dietary needs without compromising on flavor. Serve chilled or at room temperature for a refreshing, light, and healthy meal!
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 2 cups water
- 1 large English cucumber
- 1 cup cherry tomatoes
- 1 medium red bell pepper
- 0.5 medium red onion
- 0.5 cup kalamata olives
- 0.25 cup fresh parsley
- 0.25 cup fresh mint
- 0.25 cup extra virgin olive oil
- 3 tablespoons lemon juice
- 1 clove garlic
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Place the bulgur wheat in a bowl and rinse under cold water. Drain well.
In a medium saucepan, bring 2 cups of water to a boil. Add the bulgur wheat, stir, cover, and remove from heat. Let it sit for 15 minutes to absorb the water.
Meanwhile, dice the cucumber, halve the cherry tomatoes, dice the red bell pepper, and finely chop the red onion. Slice the kalamata olives in half.
Finely chop the parsley and mint leaves.
In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and black pepper to make the dressing.
Fluff the bulgur with a fork to separate the grains and transfer it to a large salad bowl.
Add the cucumber, cherry tomatoes, red bell pepper, red onion, olives, parsley, and mint to the bulgur.
Drizzle the dressing over the salad and toss everything together gently until well combined.
Adjust seasoning with more salt or lemon juice if desired. Serve chilled or at room temperature.
Nutrition Facts
Calories |
1110 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 84.6 g | 108% | |
| Saturated Fat | 13.0 g | 65% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2793 mg | 121% | |
| Total Carbohydrate | 89.0 g | 32% | |
| Dietary Fiber | 27.8 g | 99% | |
| Total Sugars | 22.7 g | ||
| Protein | 15.9 g | 32% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 465 mg | 36% | |
| Iron | 14.0 mg | 78% | |
| Potassium | 2084 mg | 44% | |
*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.
