Mediterranean Bulgur Wheat Salad
Bursting with vibrant flavors and wholesome ingredients, Mediterranean Bulgur Wheat Salad is a refreshing dish that combines tender bulgur wheat with crisp veggies like cherry tomatoes, cucumber, and red bell pepper. Enhanced by fresh parsley and mint, tangy lemon dressing, and savory additions like feta cheese, kalamata olives, and toasted almonds, this salad is a perfect balance of taste and texture. Ready in just 30 minutes, it's an ideal choice for a light lunch, side dish, or make-ahead meal. Packed with plant-based protein and heart-healthy ingredients, this Mediterranean-inspired recipe is sure to become a go-to for healthy eating lovers everywhere. Serve it chilled or at room temperature for a delightful culinary experience!
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 2 cups water
- 1 cup cherry tomatoes
- 1 medium cucumber
- 1 medium red bell pepper
- 0.5 medium red onion
- 0.5 cup fresh parsley
- 0.25 cup fresh mint
- 0.25 cup lemon juice
- 0.25 cup extra-virgin olive oil
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 cup feta cheese
- 0.25 cup kalamata olives
- 0.25 cup toasted almonds
Instructions
In a medium saucepan, bring 2 cups of water to a boil. Add 1 cup of bulgur wheat, cover, and reduce the heat to low. Let it simmer for about 10 minutes or until the water is absorbed and the bulgur is tender. Remove from heat and let it cool down for about 10 minutes, then fluff with a fork.
While the bulgur is cooling, prepare the vegetables. Halve the cherry tomatoes, dice the cucumber and red bell pepper, and finely chop the red onion.
In a large mixing bowl, combine the cooled bulgur wheat, cherry tomatoes, cucumber, red bell pepper, red onion, fresh parsley, and fresh mint.
In a small bowl, whisk together the lemon juice, extra-virgin olive oil, salt, and black pepper.
Pour the dressing over the salad and toss gently to ensure everything is well-coated.
Add feta cheese, kalamata olives, and toasted almonds to the salad and give it a final toss.
Taste and adjust the seasoning if necessary.
Chill in the refrigerator for at least 30 minutes to allow the flavors to meld. Serve cold or at room temperature.
Nutrition Facts
Calories |
338 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 26.3 g | 34% | |
| Saturated Fat | 5.9 g | 29% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 17 mg | 6% | |
| Sodium | 936 mg | 41% | |
| Total Carbohydrate | 22.0 g | 8% | |
| Dietary Fiber | 6.7 g | 24% | |
| Total Sugars | 5.5 g | ||
| Protein | 7.8 g | 16% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 218 mg | 17% | |
| Iron | 3.9 mg | 22% | |
| Potassium | 512 mg | 11% | |
*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.
