Heart-Healthy Mediterranean Bulgur Wheat Salad
Bright, refreshing, and brimming with nutritious Mediterranean flavors, this Heart-Healthy Mediterranean Bulgur Wheat Salad is a celebration of wholesome ingredients and vibrant textures. Tender bulgur wheat forms the perfect base for a medley of fresh vegetables like cherry tomatoes, cucumber, and red bell pepper, while kalamata olives and creamy feta cheese deliver irresistible richness. Aromatic parsley ties the salad together, and a zesty lemon-oregano dressing brings out the best in every bite. Ready in just 30 minutes, this recipe offers a quick, hassle-free way to infuse heart-healthy benefits into your meal plan. Serve it chilled or at room temperature as a beautifully satisfying side or light entrée, ideal for Mediterranean diet enthusiasts or anyone seeking a nutritious, flavorful dish.
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 2 cups water
- 1 cup cherry tomatoes
- 1 medium cucumber
- 1 medium red bell pepper
- 0.5 small red onion
- 0.5 cup kalamata olives
- 0.5 cup feta cheese
- 0.5 cup fresh parsley
- 2 tablespoons lemon juice
- 3 tablespoons extra-virgin olive oil
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Start by placing 1 cup of bulgur wheat in a medium-sized bowl.
Boil 2 cups of water and pour it over the bulgur wheat. Cover the bowl with a lid or a plate and let it sit for 15 minutes, or until the bulgur is tender and has absorbed the water.
While the bulgur is soaking, prepare the vegetables. Cut the cherry tomatoes in half, dice the cucumber, red bell pepper, and red onion. Slice the kalamata olives in half. Chop the parsley finely.
Once the bulgur is done, fluff it with a fork and let it cool to room temperature.
In a large salad bowl, combine the cooked bulgur, cherry tomatoes, cucumber, red bell pepper, red onion, kalamata olives, feta cheese, and parsley.
In a small bowl, whisk together the lemon juice, extra-virgin olive oil, dried oregano, salt, and black pepper to make the dressing.
Pour the dressing over the salad and gently toss everything together until well combined.
Serve the salad chilled or at room temperature as a side dish or light main course.
Nutrition Facts
Calories |
1616 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 90.4 g | 116% | |
| Saturated Fat | 19.9 g | 99% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 3544 mg | 154% | |
| Total Carbohydrate | 178.7 g | 65% | |
| Dietary Fiber | 48.4 g | 173% | |
| Total Sugars | 15.6 g | ||
| Protein | 38.6 g | 77% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 702 mg | 54% | |
| Iron | 12.5 mg | 69% | |
| Potassium | 2067 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.
