Greek Bulgur Salad
Bursting with fresh Mediterranean flavors, this Greek Bulgur Salad is a wholesome and vibrant dish perfect for meals or gatherings. Featuring tender, nutty bulgur wheat as the base, this salad is studded with crisp cucumber, juicy cherry tomatoes, tangy red onion, and briny kalamata olives. Creamy crumbled feta cheese and fresh parsley add layers of texture and flavor, while a zesty lemon-olive oil dressing infused with oregano ties everything together. Ready in just 25 minutes, this light yet satisfying salad can be enjoyed as a refreshing side dish or a hearty vegetarian main. Healthy, colorful, and irresistibly delicious, this recipe is a must-try for fans of Mediterranean cuisine.
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 2 cups water
- 1 large cucumber
- 1.5 cups cherry tomatoes
- 0.5 medium red onion
- 0.75 cup kalamata olives
- 0.5 cup feta cheese
- 0.5 cup fresh parsley
- 3 tablespoons lemon juice
- 3 tablespoons extra-virgin olive oil
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Place the bulgur wheat in a medium-sized heatproof bowl.
Bring 2 cups of water to a boil, then pour it over the bulgur. Cover the bowl with a plate or plastic wrap and let it sit for 10 minutes, or until the bulgur absorbs the water and becomes tender.
Once the bulgur is ready, fluff it with a fork and allow it to cool to room temperature.
While the bulgur cools, dice the cucumber into small cubes, slice the cherry tomatoes in halves, finely chop the red onion, and roughly chop the kalamata olives and parsley.
In a large salad bowl, combine the cooled bulgur, cucumber, cherry tomatoes, red onion, olives, and parsley.
Crumble the feta cheese into the bowl and gently mix to combine all the ingredients.
In a small jar or bowl, whisk together the lemon juice, olive oil, oregano, salt, and pepper to create the dressing.
Pour the dressing over the salad and toss everything gently to ensure the dressing is evenly distributed.
Taste the salad and adjust seasoning with more salt and pepper, if needed.
Serve immediately, or cover the salad and refrigerate for up to 2 hours before serving to let the flavors meld together.
Nutrition Facts
Calories |
1780 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 105.5 g | 135% | |
| Saturated Fat | 21.8 g | 109% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 4262 mg | 185% | |
| Total Carbohydrate | 187.6 g | 68% | |
| Dietary Fiber | 51.8 g | 185% | |
| Total Sugars | 17.5 g | ||
| Protein | 39.5 g | 79% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 795 mg | 61% | |
| Iron | 14.7 mg | 82% | |
| Potassium | 2317 mg | 49% | |
*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.
