Soy-Free Mediterranean Bulgur Wheat Salad
Bursting with vibrant flavors and wholesome ingredients, this Soy-Free Mediterranean Bulgur Wheat Salad is a refreshing and satisfying dish perfect for any occasion. Packed with nutrient-rich bulgur wheat, crisp English cucumber, juicy cherry tomatoes, sweet red bell pepper, and bold red onion, this recipe offers a delightful medley of textures and colors. Kalamata olives, fresh parsley, and aromatic mint leaves bring an authentic Mediterranean touch, while a zesty lemon and olive oil dressing ties it all together. Topped with creamy crumbled feta cheese, this salad is as delicious as it is easy to prepare. Ready in just 35 minutes and completely soy-free, it’s ideal as a light lunch, a flavorful side dish, or a crowd-pleasing addition to your next gathering. Perfect for healthy meal seekers searching for Mediterranean-inspired flavors, this recipe is a must-try!
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Recipe Information
Ingredients
- 1 cup Bulgur wheat
- 2 cups Water
- 1 English cucumber
- 1 cup Cherry tomatoes
- 1 Red bell pepper
- 0.5 Red onion
- 0.5 cup Kalamata olives
- 0.5 cup Fresh parsley
- 0.25 cup Fresh mint leaves
- 0.25 cup Lemon juice
- 0.25 cup Extra-virgin olive oil
- 0.5 teaspoon Salt
- 0.25 teaspoon Ground black pepper
- 0.5 cup Crumbled feta cheese
Instructions
In a medium-sized pot, bring 2 cups of water to a boil. Add 1 cup of bulgur wheat and reduce the heat to low. Cover the pot and let it simmer for about 12-15 minutes, or until the bulgur is tender and the water is absorbed. Remove from heat and let it cool.
While the bulgur is cooking, prepare the vegetables: dice the English cucumber, halve the cherry tomatoes, chop the red bell pepper, and finely dice the red onion. Transfer all the prepared vegetables into a large mixing bowl.
Slice the Kalamata olives into halves and add them to the mixing bowl with the vegetables.
Finely chop the fresh parsley and fresh mint leaves, and add them to the bowl.
In a small bowl, whisk together the lemon juice, extra-virgin olive oil, salt, and ground black pepper to create the dressing.
Once the bulgur has cooled to room temperature, fluff it with a fork, then add it to the mixing bowl with the vegetables and herbs.
Pour the dressing over the salad and gently toss everything together to ensure all ingredients are well combined.
Lastly, sprinkle the crumbled feta cheese over the salad and give it one final toss to incorporate the cheese.
Serve the Soy-Free Mediterranean Bulgur Wheat Salad immediately, or refrigerate it for a few hours to allow the flavors to meld together. Enjoy!
Nutrition Facts
Calories |
1824 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 106.6 g | 137% | |
| Saturated Fat | 21.1 g | 106% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 53 mg | 18% | |
| Sodium | 3682 mg | 160% | |
| Total Carbohydrate | 194.3 g | 71% | |
| Dietary Fiber | 54.7 g | 195% | |
| Total Sugars | 22.2 g | ||
| Protein | 42.8 g | 86% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 746 mg | 57% | |
| Iron | 17.5 mg | 97% | |
| Potassium | 2620 mg | 56% | |
*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.
