High Protein Mediterranean Bulgur Salad
Infused with the vibrant flavors of the Mediterranean, this High Protein Mediterranean Bulgur Salad is a wholesome, nutrient-packed dish perfect for any meal. Featuring hearty bulgur wheat as the base, this salad is brimming with fresh cherry tomatoes, crunchy cucumber, red onion, and protein-rich chickpeas. Crumbled feta cheese and briny black olives add a tangy, savory kick, while fresh parsley brings a burst of herbaceous flavor. A simple dressing of zesty lemon juice, extra-virgin olive oil, and dried oregano ties everything together beautifully, making this salad a refreshing yet satisfying option. Whether served as a light lunch, a side dish, or a meal prep favorite, this high-protein, Mediterranean-inspired recipe is ready in just 30 minutes and offers vibrant textures, bold flavors, and a delightful balance of health and taste.
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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
- 1 can chickpeas
- 0.5 cup feta cheese
- 0.25 cup black olives
- 0.5 cup fresh parsley
- 2 tablespoons lemon juice
- 2 tablespoons extra-virgin olive oil
- 1 teaspoon dried oregano
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Rinse the bulgur wheat under cold water. In a medium saucepan, bring 2 cups of water to a boil. Add the bulgur, cover, and reduce the heat to low. Let it simmer for about 12-15 minutes, or until the bulgur is tender and the water is absorbed. Fluff with a fork and let it cool slightly.
While the bulgur is cooking, rinse and drain the chickpeas. Halve the cherry tomatoes, dice the cucumber, and finely chop the red onion. Set aside.
In a large mixing bowl, combine the cooked bulgur, chickpeas, cherry tomatoes, cucumber, and red onion.
Crumble the feta cheese over the salad mixture, then add the black olives and finely chopped parsley.
In a small bowl, whisk together the lemon juice, extra-virgin olive oil, dried oregano, salt, and black pepper.
Pour the dressing over the salad and gently toss everything together until well combined.
Taste and adjust seasoning if necessary. Serve immediately or refrigerate for up to 2 days for best results.
Nutrition Facts
Calories |
1860 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 60.5 g | 78% | |
| Saturated Fat | 16.0 g | 80% | |
| Polyunsaturated Fat | 0.7 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 2390 mg | 104% | |
| Total Carbohydrate | 276.9 g | 101% | |
| Dietary Fiber | 69.6 g | 249% | |
| Total Sugars | 31.1 g | ||
| Protein | 73.1 g | 146% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 810 mg | 62% | |
| Iron | 21.8 mg | 121% | |
| Potassium | 2997 mg | 64% | |
*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.
