Mediterranean Diet Mediterranean Bulgur Wheat Salad
Bursting with wholesome ingredients and vibrant flavors, this Mediterranean Diet Bulgur Wheat Salad is a healthy, satisfying twist on the classic tabbouleh-style dish. Packed with fiber-rich bulgur wheat, crisp cucumbers, juicy tomatoes, sweet red bell peppers, tangy kalamata olives, and creamy feta cheese, it’s a nutrient-dense recipe that’s as tasty as it is beautiful. Fresh parsley and mint add a fragrant, herbaceous kick, while a zesty lemon and garlic dressing ties everything together with Mediterranean-inspired flair. Perfect as a light lunch, side dish, or potluck favorite, this quick and easy recipe comes together in just 35 minutes and is a delicious way to embrace the health benefits of the Mediterranean diet. Serve immediately or let it chill to deepen the flavors—either way, this salad is sure to impress!
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 2 cups water
- 1 medium, diced cucumber
- 2 medium, diced tomato
- 1 large, diced red bell pepper
- 0.5 small, finely chopped red onion
- 0.5 cup, pitted and sliced kalamata olives
- 0.5 cup, crumbled feta cheese
- 0.25 cup, chopped fresh parsley
- 0.25 cup, chopped fresh mint leaves
- 3 tablespoons lemon juice
- 4 tablespoons extra virgin olive oil
- 1 clove, minced garlic
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Combine the bulgur wheat and water in a medium saucepan. Bring to a boil over medium-high heat, then reduce the heat to low, cover, and simmer for about 12-15 minutes, or until the bulgur is tender and all the water has been absorbed.
Once cooked, remove the saucepan from heat and allow the bulgur to cool slightly, then fluff with a fork.
In a large mixing bowl, combine the diced cucumber, tomato, red bell pepper, red onion, kalamata olives, feta cheese, parsley, and mint leaves.
In a small bowl, whisk together the lemon juice, extra virgin olive oil, minced garlic, salt, and black pepper to create the dressing.
Add the cooked bulgur wheat to the bowl with the vegetables and herbs. Pour the dressing over the salad ingredients.
Gently toss everything together until well combined and the bulgur and vegetables are well coated in the dressing.
Taste and adjust the seasoning with additional salt and pepper, if needed.
Transfer the salad to a serving dish and garnish with additional parsley or mint, if desired.
Serve immediately or chill in the refrigerator for 30 minutes to allow the flavors to meld together.
Nutrition Facts
Calories |
1857 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 106.6 g | 137% | |
| Saturated Fat | 22.4 g | 112% | |
| Polyunsaturated Fat | 0.7 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 5882 mg | 256% | |
| Total Carbohydrate | 206.3 g | 75% | |
| Dietary Fiber | 53.9 g | 192% | |
| Total Sugars | 36.3 g | ||
| Protein | 42.9 g | 86% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 877 mg | 67% | |
| Iron | 17.8 mg | 99% | |
| Potassium | 2483 mg | 53% | |
*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.
