Low Carb Mediterranean Bulgur Salad
Light, refreshing, and packed with classic Mediterranean flavors, this Low Carb Mediterranean Bulgur Salad transforms the traditional dish by substituting cauliflower rice for bulgur, making it a low-carb and gluten-free favorite. Bursting with vibrant ingredients like juicy cherry tomatoes, crisp cucumber, tangy Kalamata olives, and crumbled feta cheese, this salad is further elevated with a zesty homemade olive oil and lemon dressing. Perfect for meal prep, this easy-to-make dish comes together in just 30 minutes and is ideal as a healthy side or a light, satisfying meal. Whether you’re embracing a low-carb lifestyle or simply looking for a fresh twist on a Mediterranean classic, this cauliflower-based salad is a flavorful, nutrient-packed choice.
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Recipe Information
Ingredients
- 1 medium head Cauliflower
- 1 cup Cherry tomatoes
- 1 medium Cucumber
- 0.25 cup Red onion
- 0.5 cup Kalamata olives
- 0.5 cup Feta cheese, crumbled
- 0.5 cup Fresh parsley
- 0.25 cup Olive oil
- 2 tablespoons Lemon juice
- 1 clove Garlic, minced
- 0.5 teaspoon Salt
- 0.25 teaspoon Ground black pepper
Instructions
Begin by preparing the cauliflower, which will serve as a low-carb substitute for bulgur. Trim away the leaves and core, then cut the cauliflower into florets.
Using a food processor, pulse the cauliflower florets until they achieve a rice-like consistency. Be careful not to over-process to avoid a mushy texture.
Transfer the riced cauliflower to a microwave-safe bowl and microwave on high for 4-5 minutes, or until tender. Allow it to cool completely.
While the cauliflower cools, prepare the other vegetables. Halve the cherry tomatoes, dice the cucumber, and finely chop the red onion. Halve or slice the kalamata olives as desired.
In a large mixing bowl, combine the cooled cauliflower rice, cherry tomatoes, cucumber, red onion, olives, crumbled feta cheese, and chopped fresh parsley.
In a small bowl or jar, mix together the olive oil, lemon juice, minced garlic, salt, and ground black pepper. Stir well to combine.
Pour the dressing over the salad ingredients in the mixing bowl. Toss gently but thoroughly to ensure an even coating.
Allow the salad to sit in the refrigerator for at least 15 minutes before serving to let the flavors meld together. Give it a gentle toss again before serving.
Serve chilled or at room temperature as a refreshing light meal or side dish.
Nutrition Facts
Calories |
303 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.8 g | 31% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 12 mg | 4% | |
| Sodium | 1192 mg | 52% | |
| Total Carbohydrate | 19.9 g | 7% | |
| Dietary Fiber | 7.5 g | 27% | |
| Total Sugars | 7.1 g | ||
| Protein | 7.9 g | 16% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 174 mg | 13% | |
| Iron | 3.2 mg | 18% | |
| Potassium | 976 mg | 21% | |
*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.
