Spinach and Bulgar Salad
Elevate your salad game with this fresh and vibrant Spinach and Bulgur Salad, a wholesome Mediterranean-inspired dish bursting with flavor and nutrients. This recipe combines tender, nutty bulgur wheat with crisp spinach, juicy cherry tomatoes, crunchy cucumber, and a medley of fresh herbs like parsley and mint, all brought together with a simple yet zesty olive oil and lemon dressing. Ready in just 25 minutes, it’s a quick and healthy option for lunch, dinner, or as a side dish. For an extra touch of creaminess, sprinkle crumbled feta cheese on top. Perfect for meal prep or summer gatherings, this vegetarian salad is as delicious as it is nutritious, making it a must-try for fans of easy, flavor-packed recipes.
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 2 cups water
- 4 cups fresh spinach
- 1 cup cherry tomatoes
- 1 medium cucumber
- 0.5 small red onion
- 0.5 cup fresh parsley
- 2 tablespoons fresh mint
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.5 cup feta cheese (optional)
Instructions
In a medium saucepan, bring 2 cups of water to a boil. Add the bulgur wheat, reduce the heat to low, cover, and simmer for about 10 minutes or until the water is absorbed and the bulgur is tender.
Remove the bulgur from the heat and let it cool to room temperature by spreading it out on a baking sheet or transferring it to a large bowl.
Wash the spinach thoroughly and pat it dry. Chop it into bite-sized pieces and set aside.
Halve the cherry tomatoes. Peel the cucumber and dice it into small cubes. Finely chop the red onion, parsley, and mint leaves.
In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper to create the dressing.
Once the bulgur has cooled, transfer it to a large mixing bowl. Add the spinach, cherry tomatoes, cucumber, red onion, parsley, and mint. Toss everything gently to combine.
Pour the dressing over the salad and toss again to ensure the flavors are evenly distributed.
If desired, sprinkle crumbled feta cheese on top as a garnish.
Serve immediately or chill in the refrigerator for 15-30 minutes to allow the flavors to meld together before serving. Enjoy!
Nutrition Facts
Calories |
1458 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 71.3 g | 91% | |
| Saturated Fat | 25.1 g | 126% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 107 mg | 36% | |
| Sodium | 2703 mg | 118% | |
| Total Carbohydrate | 172.0 g | 63% | |
| Dietary Fiber | 43.0 g | 154% | |
| Total Sugars | 13.5 g | ||
| Protein | 47.7 g | 95% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1005 mg | 77% | |
| Iron | 15.8 mg | 88% | |
| Potassium | 2015 mg | 43% | |
*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.
