Mediterranean Bulgur Salad
Embark on a culinary journey with this vibrant Mediterranean Bulgur Salad, a refreshing and wholesome dish that perfectly balances bold flavors and nutritious ingredients. Packed with fluffy bulgur wheat, crisp cucumber, juicy cherry tomatoes, aromatic parsley, and mint, this salad bursts with freshness in every bite. The zesty lemon-olive oil dressing ties the dish together, with tangy feta cheese and briny kalamata olives adding irresistible Mediterranean flair. Ready in just 30 minutes, this delicious salad is perfect as a light lunch, side dish, or make-ahead meal. Whether served cold or at room temperature, it’s a surefire way to spice up your mealtime routine with healthy, vibrant flavors. Keywords: Mediterranean bulgur salad, healthy salad recipe, bulgur wheat salad, feta and olive salad, easy Mediterranean recipes.
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 2 cups water
- 1 cucumber
- 1 cup cherry tomatoes
- 0.5 red onion
- 0.5 cup parsley
- 0.25 cup mint leaves
- 1 lemon
- 0.25 cup olive oil
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.5 cup feta cheese
- 0.25 cup kalamata olives
Instructions
Rinse the bulgur wheat under cold water and drain.
In a medium saucepan, bring 2 cups of water to a boil. Add the bulgur wheat, reduce the heat to low, cover, and simmer for 12-15 minutes, or until the bulgur is tender and the water is absorbed.
Remove from heat, fluff the bulgur with a fork, and let it cool to room temperature.
While the bulgur is cooling, prepare the vegetables: dice the cucumber, halve the cherry tomatoes, and finely chop the red onion.
Chop the parsley and mint leaves. Zest and juice the lemon, keeping them separate.
In a large mixing bowl, combine the cooled bulgur, cucumber, cherry tomatoes, red onion, parsley, mint, and kalamata olives.
In a small bowl, whisk together the lemon juice, olive oil, lemon zest, salt, and black pepper.
Pour the dressing over the bulgur and vegetables, and toss to combine.
Gently fold in the crumbled feta cheese.
Serve immediately or refrigerate for at least 30 minutes to allow the flavors to meld. Enjoy your Mediterranean Bulgur Salad cold or at room temperature.
Nutrition Facts
Calories |
1598 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 90.8 g | 116% | |
| Saturated Fat | 21.2 g | 106% | |
| Polyunsaturated Fat | 5.9 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 2827 mg | 123% | |
| Total Carbohydrate | 174.3 g | 63% | |
| Dietary Fiber | 46.1 g | 165% | |
| Total Sugars | 12.2 g | ||
| Protein | 39.2 g | 78% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 781 mg | 60% | |
| Iron | 12.1 mg | 67% | |
| Potassium | 1959 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.
