Low Fat Mediterranean Bulgur Salad
Light, refreshing, and bursting with bold flavors, this Low Fat Mediterranean Bulgur Salad is the perfect wholesome dish for a satisfying meal or side. Featuring fluffy bulgur wheat paired with crisp cucumber, sweet cherry tomatoes, zesty red onion, and fresh herbs like parsley and mint, this healthy salad delivers a Mediterranean-inspired flair with every bite. Tossed in a tangy lemon-garlic dressing and topped with briny black olives and creamy crumbled feta, it’s as nutritious as it is delicious—all while being low in fat! Quick to make with just 15 minutes of prep, this salad is ideal for weekday lunches, picnics, or potlucks. Serve it chilled or at room temperature for a light yet flavorful dish that’s sure to become a go-to favorite.
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 2 cups water
- 1 medium cucumber
- 1 cup cherry tomatoes
- 0.5 red onion
- 0.5 cup parsley
- 0.25 cup mint leaves
- 2 tablespoons lemon juice
- 2 tablespoons extra-virgin olive oil
- 0.25 cup black olives
- 0.25 cup feta cheese, crumbled
- 0.5 teaspoon salt
- 0.25 teaspoon ground black pepper
- 1 garlic clove, minced
Instructions
In a medium saucepan, bring 2 cups of water to a boil. Add the bulgur wheat, stir, cover, and remove from heat. Let it sit for 15 minutes or until all the water is absorbed and the bulgur is tender.
While the bulgur is resting, finely dice the cucumber and red onion. Halve the cherry tomatoes and chop the parsley and mint leaves.
In a large mixing bowl, combine the prepared vegetables and herbs: cucumber, cherry tomatoes, red onion, parsley, and mint.
Once the bulgur is ready, fluff it with a fork to separate the grains and let it cool for a few minutes. Add the bulgur to the vegetable mixture in the large mixing bowl.
In a small bowl, whisk together the lemon juice, extra-virgin olive oil, minced garlic, salt, and black pepper.
Pour the dressing over the bulgur and vegetable mixture. Toss everything together until well combined.
Gently fold in the black olives and crumbled feta cheese.
Transfer the salad to a serving bowl and let sit for at least 10 minutes for the flavors to meld before serving. Adjust seasoning with more salt and pepper to taste if needed.
Serve the salad chilled or at room temperature. Enjoy your healthy and flavorful Low Fat Mediterranean Bulgur Salad!
Nutrition Facts
Calories |
1183 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.4 g | 61% | |
| Saturated Fat | 13.5 g | 68% | |
| Polyunsaturated Fat | 0.3 g | ||
| Cholesterol | 50 mg | 17% | |
| Sodium | 2140 mg | 93% | |
| Total Carbohydrate | 171.5 g | 62% | |
| Dietary Fiber | 41.7 g | 149% | |
| Total Sugars | 13.4 g | ||
| Protein | 37.3 g | 75% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 664 mg | 51% | |
| Iron | 11.9 mg | 66% | |
| Potassium | 1991 mg | 42% | |
*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.
