Low Sodium Mediterranean Bulgur Salad
Brighten up your table with this Low Sodium Mediterranean Bulgur Salad—a wholesome, heart-healthy dish that's bursting with fresh flavors and vibrant textures. Featuring nutty bulgur wheat as the base, this salad is loaded with colorful vegetables like juicy cherry tomatoes, crisp cucumbers, sweet bell peppers, and zesty red onion. Fresh parsley and mint bring a fragrant, herbaceous kick, while a simple lemon-olive oil dressing ties everything together with a light, tangy finish. Perfect for those watching their sodium intake, this salad skips the salt but delivers big on taste. Quick to prepare and ready in just 35 minutes, it’s ideal as a refreshing side dish, a nutritious meal prep option, or a light main course served chilled or at room temperature. Dive into Mediterranean goodness with this delightful low-sodium twist!
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 2 cups water
- 1 cup cherry tomatoes, halved
- 1 medium cucumber, diced
- 1 medium bell pepper, diced
- 0.25 cup red onion, finely chopped
- 0.5 cup fresh parsley, chopped
- 0.25 cup fresh mint, chopped
- 0.25 cup lemon juice
- 2 tablespoons extra virgin olive oil
- 0.25 teaspoon black pepper
Instructions
Rinse the bulgur wheat under cold water in a fine mesh sieve.
In a medium saucepan, bring 2 cups of water to a boil.
Stir in the bulgur wheat, cover, and remove from heat. Let it stand for 15 minutes or until the bulgur has absorbed all the water and is tender.
Fluff the bulgur with a fork and transfer it to a large mixing bowl to cool.
Once the bulgur is cool, add the halved cherry tomatoes, diced cucumber, diced bell pepper, and finely chopped red onion to the mixing bowl.
Add chopped parsley and mint to the bowl.
In a small bowl, whisk together lemon juice, extra virgin olive oil, and black pepper.
Drizzle the dressing over the bulgur and vegetable mixture, and gently toss until well combined.
Taste and adjust seasoning if needed, but remember to keep it low sodium.
Serve the salad chilled or at room temperature as a refreshing side or light meal.
Nutrition Facts
Calories |
1079 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.1 g | 42% | |
| Saturated Fat | 4.8 g | 24% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 139 mg | 6% | |
| Total Carbohydrate | 184.7 g | 67% | |
| Dietary Fiber | 49.4 g | 176% | |
| Total Sugars | 22.4 g | ||
| Protein | 34.2 g | 68% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 628 mg | 48% | |
| Iron | 17.5 mg | 97% | |
| Potassium | 3302 mg | 70% | |
*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.
