Low Fat Mediterranean Bulgur Wheat Salad
Experience the vibrant flavors of the Mediterranean with this refreshing Low Fat Mediterranean Bulgur Wheat Salad, a wholesome, guilt-free dish that's perfect for any occasion. Packed with fiber-rich bulgur wheat, crisp cucumber, juicy cherry tomatoes, sweet red bell peppers, briny kalamata olives, and topped with fresh parsley, this salad is a celebration of health and flavor. A zesty dressing of lemon juice and extra virgin olive oil ties it all together, with the optional addition of salty feta cheese for an extra layer of indulgence. Ready in just 35 minutes and easy to prepare, this light yet satisfying salad serves as a standout side dish or a complete meal on its own. Ideal for meal prepping, potlucks, or a quick lunch, its Mediterranean charm makes it a must-try for health-conscious food lovers.
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 2 cups water
- 1 medium cucumber
- 1 cup cherry tomatoes
- 1 medium red bell pepper
- 0.5 medium red onion
- 0.5 cup kalamata olives
- 0.5 cup fresh parsley
- 3 tablespoons lemon juice
- 1 tablespoon extra virgin olive oil
- 0.5 cup feta cheese (optional)
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Start by cooking the bulgur wheat. Rinse the bulgur wheat under cold water, then combine it with 2 cups of water in a medium saucepan.
Bring the water to a boil over medium-high heat, then reduce the heat to low, cover the saucepan, and let it simmer for about 12 minutes, or until the bulgur is tender and the water is absorbed.
While the bulgur is cooking, prepare the vegetables. Dice the cucumber, cherry tomatoes, and red bell pepper. Finely chop the red onion and slice the kalamata olives.
Once the bulgur is cooked, remove it from the heat and let it cool. You can spread it on a baking sheet to cool faster.
In a large mixing bowl, combine the cooled bulgur wheat with the diced cucumber, cherry tomatoes, red bell pepper, chopped red onion, and sliced olives.
Chop the fresh parsley and add it to the bowl.
In a small bowl, whisk together the lemon juice and olive oil. Drizzle this dressing over the salad.
Season the salad with salt and black pepper, then toss everything together until well combined.
If using, crumble the feta cheese over the salad and give it a gentle mix.
Allow the salad to sit for at least 10 minutes to allow the flavors to meld before serving.
Serve the salad chilled or at room temperature. Enjoy your Low Fat Mediterranean Bulgur Wheat Salad!
Nutrition Facts
Calories |
1506 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 73.4 g | 94% | |
| Saturated Fat | 24.3 g | 122% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 107 mg | 36% | |
| Sodium | 4039 mg | 176% | |
| Total Carbohydrate | 181.9 g | 66% | |
| Dietary Fiber | 48.4 g | 173% | |
| Total Sugars | 18.5 g | ||
| Protein | 45.1 g | 90% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 922 mg | 71% | |
| Iron | 12.5 mg | 69% | |
| Potassium | 2123 mg | 45% | |
*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.
