Soy-Free Mediterranean Bulgur Salad
Bright, zesty, and delightfully wholesome, this Soy-Free Mediterranean Bulgur Salad is a quick and healthy recipe that brings the vibrant flavors of the Mediterranean straight to your table. Made with nutty bulgur wheat, crisp cucumbers, juicy cherry tomatoes, and the briny bite of kalamata olives, this salad is a harmony of textures and tastes. Fresh parsley and mint infuse each bite with herbaceous freshness, while a tangy lemon-olive oil dressing ties everything together. Crumbled feta cheese adds a creamy, savory finish, making this dish perfect as a light lunch, a side for grilled meats, or a satisfying vegetarian entrée. Best of all, it’s ready in under 40 minutes and completely soy-free, catering to those with dietary sensitivities. Perfectly refreshing and full of Mediterranean flair, this salad is sure to impress!
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 2 cups water
- 1 medium cucumber
- 1 cup cherry tomatoes
- 1 medium red bell pepper
- 0.5 medium red onion
- 0.5 cup parsley
- 0.25 cup fresh mint leaves
- 0.5 cup kalamata olives
- 3 tablespoons extra virgin olive oil
- 3 tablespoons lemon juice
- 1 clove garlic
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.5 cup feta cheese
Instructions
Place 1 cup of bulgur wheat in a medium saucepan. Add 2 cups of water and bring to a boil over medium heat.
Once boiling, reduce the heat to low, cover, and let the bulgur simmer for about 12-15 minutes or until tender. Drain any excess water and fluff the bulgur with a fork. Allow it to cool to room temperature.
While the bulgur cooks and cools, prepare the vegetables. Peel and finely dice 1 medium cucumber. Halve or quarter 1 cup of cherry tomatoes, depending on their size.
Dice 1 medium red bell pepper and finely chop half a medium red onion.
Finely chop 0.5 cup of fresh parsley and 0.25 cup of fresh mint leaves. Pit and halve 0.5 cup of kalamata olives.
In a small mixing bowl, whisk together 3 tablespoons of extra virgin olive oil, 3 tablespoons of freshly squeezed lemon juice, 1 minced garlic clove, 0.5 teaspoon of salt, and 0.25 teaspoon of black pepper to create the dressing.
In a large salad bowl, combine the cooked and cooled bulgur with the prepared cucumber, tomatoes, red bell pepper, red onion, parsley, mint, and olives.
Pour the dressing over the salad and toss well to evenly coat all ingredients. Adjust the seasoning if needed.
Gently fold in 0.5 cup of crumbled feta cheese.
Serve immediately or refrigerate for up to an hour to allow the flavors to meld. Enjoy your refreshing Soy-Free Mediterranean Bulgur Salad!
Nutrition Facts
Calories |
1665 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 92.5 g | 119% | |
| Saturated Fat | 20.4 g | 102% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 3549 mg | 154% | |
| Total Carbohydrate | 189.9 g | 69% | |
| Dietary Fiber | 53.6 g | 191% | |
| Total Sugars | 19.5 g | ||
| Protein | 42.0 g | 84% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 886 mg | 68% | |
| Iron | 18.2 mg | 101% | |
| Potassium | 2411 mg | 51% | |
*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.
