Nut-Free Mediterranean Bulgur Salad
Bright, fresh, and delightfully nut-free, this Mediterranean Bulgur Salad is a wholesome dish brimming with vibrant flavors! Perfect as a side dish or light meal, this recipe combines the heartiness of tender bulgur wheat with the crunch of cucumbers, sweet red bell peppers, and juicy cherry tomatoes. A zesty dressing made with extra virgin olive oil, lemon juice, and Mediterranean spices beautifully enhances the flavors, while crumbled feta cheese and fresh herbs like parsley and mint lend a signature Mediterranean flair. Quick to prep in under 30 minutes, this salad is a crowd-pleaser that can be served chilled or at room temperature, making it an ideal choice for picnics, potlucks, or a healthy lunch option. Bursting with color and texture, this allergy-friendly version of the classic Mediterranean salad ensures everyone at the table can enjoy a light and satisfying dish!
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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
- 0.5 cup feta cheese
- 3 tablespoons extra virgin olive oil
- 3 tablespoons lemon juice
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.5 teaspoon dried oregano
Instructions
In a medium saucepan, bring 2 cups of water to a boil. Add 1 cup of bulgur wheat, reduce the heat to low, cover the pan, and let it simmer for about 12-15 minutes until all the water is absorbed and the bulgur is tender.
While the bulgur is cooking, dice 1 medium cucumber, 1 red bell pepper, and 1/2 of a medium red onion. Cut 1 cup of cherry tomatoes into halves or quarters, depending on size.
Finely chop 1/2 cup of fresh parsley and 1/4 cup of fresh mint leaves.
Once the bulgur is cooked, remove it from the heat and let it sit covered for an additional 5 minutes. Then, fluff it with a fork and transfer it to a large mixing bowl to cool.
In a small bowl, whisk together 3 tablespoons of extra virgin olive oil, 3 tablespoons of lemon juice, 1/2 teaspoon of salt, 1/4 teaspoon of black pepper, and 1/2 teaspoon of dried oregano.
Once the bulgur is slightly cooled, add the chopped vegetables, herbs, and 1/2 cup of crumbled feta cheese to the mixing bowl with the bulgur.
Pour the dressing over the salad and gently toss all ingredients together until well combined.
Taste the salad and adjust the seasoning if needed. Serve at room temperature or chilled. Enjoy!
Nutrition Facts
Calories |
1327 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.0 g | 79% | |
| Saturated Fat | 16.6 g | 83% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 2119 mg | 92% | |
| Total Carbohydrate | 173.2 g | 63% | |
| Dietary Fiber | 41.3 g | 148% | |
| Total Sugars | 16.4 g | ||
| Protein | 38.9 g | 78% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 599 mg | 46% | |
| Iron | 9.0 mg | 50% | |
| Potassium | 2114 mg | 45% | |
*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.
