Dairy-Free Mediterranean Bulgur Wheat Salad
Bursting with fresh herbs, crisp vegetables, and zesty citrus, this Dairy-Free Mediterranean Bulgur Wheat Salad is a vibrant, wholesome dish perfect for a variety of occasions. Made with nutty bulgur wheat, juicy cherry tomatoes, cool cucumber, and briny Kalamata olives, this salad comes alive with the addition of fresh parsley, fragrant mint, and a tangy lemon-olive oil dressing. Naturally plant-based and packed with flavor, it’s a quick and easy recipe with just 35 minutes from start to finish. Whether served as a light lunch, a refreshing side dish, or a make-ahead meal, this salad is a versatile and nutrient-rich option that effortlessly highlights the bold, sunny flavors of the Mediterranean.
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 2 cups water
- 1 cup cherry tomatoes
- 1 medium cucumber
- 0.5 medium red onion
- 0.5 cup Kalamata olives
- 0.5 cup fresh parsley
- 0.25 cup fresh mint
- 1 large lemon
- 3 tablespoons extra-virgin olive oil
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Bring 2 cups of water to a boil in a medium saucepan. Add 1 cup of bulgur wheat, cover, reduce heat to low, and simmer for about 12-15 minutes or until the bulgur is tender and the water is absorbed.
While the bulgur is cooking, dice 1 cup of cherry tomatoes, peel and dice 1 medium cucumber, and finely chop 0.5 of a medium red onion.
Pit and slice 0.5 cup of Kalamata olives, and finely chop 0.5 cup of fresh parsley and 0.25 cup of fresh mint.
Once the bulgur is done, transfer it to a large mixing bowl and let it cool for a few minutes.
Zest and juice 1 large lemon. In a small bowl, whisk together the lemon juice, lemon zest, 3 tablespoons of extra-virgin olive oil, 1 teaspoon of salt, and 0.5 teaspoon of black pepper to create the dressing.
Add the tomatoes, cucumber, red onion, olives, parsley, and mint to the cooled bulgur. Pour the dressing over the salad and toss everything together until well combined.
Taste and adjust seasoning if necessary. Serve immediately or refrigerate for an hour to allow flavors to meld.
Nutrition Facts
Calories |
1399 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 74.1 g | 95% | |
| Saturated Fat | 9.9 g | 50% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3867 mg | 168% | |
| Total Carbohydrate | 174.3 g | 63% | |
| Dietary Fiber | 48.1 g | 172% | |
| Total Sugars | 12.8 g | ||
| Protein | 27.6 g | 55% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 347 mg | 27% | |
| Iron | 12.2 mg | 68% | |
| Potassium | 1870 mg | 40% | |
*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.
