Low Sodium Mediterranean Bulgur Wheat Salad
Bright, fresh, and bursting with flavor, this Low Sodium Mediterranean Bulgur Wheat Salad is a wholesome twist on a classic Mediterranean dish. Featuring tender, nutty bulgur wheat as the base, it's packed with juicy cherry tomatoes, crisp cucumber, briny Kalamata olives, and fragrant herbs like parsley and mint. A zesty dressing of fresh lemon juice and extra-virgin olive oil ties it all together without relying on excessive sodium, making it a heart-healthy and refreshing choice. Optional crumbled feta cheese adds a creamy, tangy touch, while the salad's quick prep and cooking time make it perfect for busy weeknights or meal prep. Enjoy this vibrant salad as a light lunch, a flavorful side, or a picnic favorite that delivers Mediterranean goodness in every bite! Keywords: low sodium Mediterranean salad, bulgur wheat recipe, healthy salad ideas, quick Mediterranean side, heart-healthy recipes.
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 2 cups water
- 1 cup cherry tomatoes
- 1 medium cucumber
- 0.25 cup red onion
- 0.25 cup kalamata olives
- 0.5 cup fresh parsley
- 0.25 cup fresh mint
- 0.25 cup lemon juice
- 2 tablespoons extra-virgin olive oil
- 0.25 teaspoon ground black pepper
- 0.25 cup feta cheese (optional)
Instructions
Rinse the bulgur wheat under cold water using a fine mesh sieve until the water runs clear.
In a medium saucepan, bring the water to a boil. Add the bulgur wheat, stir, and then cover the pan. Remove from heat and let it sit for about 15 minutes, or until the bulgur is tender and the water is absorbed.
While the bulgur is cooking, prepare the vegetables. Halve the cherry tomatoes, dice the cucumber, and finely chop the red onion, parsley, and mint.
In a large mixing bowl, combine the cooked bulgur wheat, cherry tomatoes, cucumber, red onion, kalamata olives, parsley, and mint.
In a small bowl, whisk together the lemon juice, olive oil, and ground black pepper to make the dressing.
Pour the dressing over the salad and toss everything together until well combined and evenly coated with the dressing.
Transfer the salad to a serving platter and top with crumbled feta cheese if desired.
Serve immediately or let it chill in the fridge for an hour to allow the flavors to meld together. Enjoy your low sodium Mediterranean Bulgur Wheat Salad!
Nutrition Facts
Calories |
812 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 54.2 g | 69% | |
| Saturated Fat | 15.1 g | 76% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 53 mg | 18% | |
| Sodium | 1630 mg | 71% | |
| Total Carbohydrate | 72.0 g | 26% | |
| Dietary Fiber | 20.9 g | 75% | |
| Total Sugars | 14.9 g | ||
| Protein | 21.3 g | 43% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 707 mg | 54% | |
| Iron | 14.2 mg | 79% | |
| Potassium | 1556 mg | 33% | |
*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.
