Nut-Free Mediterranean Bulgur Wheat Salad
Bright, refreshing, and completely nut-free, this Mediterranean Bulgur Wheat Salad is a wholesome dish perfect for any occasion. Packed with vibrant ingredients like juicy cherry tomatoes, crisp cucumber, tangy feta cheese, and briny black olives, this recipe delivers layers of flavor in every bite. Fresh parsley and mint add a fragrant herby twist, while a simple lemon-olive oil dressing ties everything together. With bulgur wheat as its hearty, fiber-rich base, this salad is a satisfying yet light option that’s ready in just 35 minutes. Ideal for lunch, a side dish, or a healthy addition to a potluck, this nut-free version of the classic Mediterranean dish is a must-try for food lovers seeking a quick, nutritious, and allergy-friendly meal.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 200 grams bulgur wheat
- 500 ml water
- 1 medium cucumber
- 200 grams cherry tomatoes
- 1 small red onion
- 30 grams parsley
- 15 grams mint leaves
- 100 grams black olives
- 100 grams feta cheese
- 3 tablespoons lemon juice
- 4 tablespoons olive oil
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
In a medium saucepan, bring 500 ml of water to a boil. Add the bulgur wheat, stir, cover, and reduce the heat to low. Simmer for 12-15 minutes, or until the bulgur is tender and the water is absorbed. Remove from heat and fluff with a fork. Allow to cool.
While the bulgur is cooling, wash and dice the cucumber into small pieces. Halve the cherry tomatoes and thinly slice the red onion.
Chop the parsley and mint leaves finely.
Slice the black olives and crumble the feta cheese into small pieces.
In a large mixing bowl, combine the cooled bulgur wheat, cucumber, cherry tomatoes, red onion, parsley, mint, olives, and feta cheese.
In a small bowl, whisk together the lemon juice, olive oil, salt, and black pepper.
Pour the dressing over the salad and toss gently to combine all the ingredients evenly.
Serve immediately or refrigerate for at least 30 minutes to allow the flavors to meld together. Enjoy!
Nutrition Facts
Calories |
1710 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 92.4 g | 118% | |
| Saturated Fat | 24.9 g | 124% | |
| Polyunsaturated Fat | 6.6 g | ||
| Cholesterol | 89 mg | 30% | |
| Sodium | 3143 mg | 137% | |
| Total Carbohydrate | 194.8 g | 71% | |
| Dietary Fiber | 46.4 g | 166% | |
| Total Sugars | 15.4 g | ||
| Protein | 46.0 g | 92% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 902 mg | 69% | |
| Iron | 16.8 mg | 93% | |
| Potassium | 2185 mg | 46% | |
*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.
