Sugar-Free Mediterranean Bulgur Salad
Bright, fresh, and entirely sugar-free, this Mediterranean Bulgur Salad combines wholesome ingredients for a vibrant, nutritious dish that’s perfect as a light lunch or a refreshing side. Featuring hearty bulgur wheat as the base, this recipe is elevated with crisp cucumber, juicy cherry tomatoes, tangy red onion, briny black olives, and a fragrant mix of fresh parsley and mint. A zesty lemon-olive oil dressing ties it all together, while creamy crumbled feta adds irresistible richness. Ready in just 35 minutes, this gluten-free-friendly and Mediterranean-inspired salad is packed with essential nutrients and bold, refreshing flavors. Serve it immediately or let it chill for even deeper flavor. Perfect for summer picnics, meal prep, or a healthy dinner option!
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 2 cups water
- 1 cup cherry tomatoes
- 1 medium cucumber
- 0.5 small red onion
- 0.5 cup fresh parsley
- 0.25 cup fresh mint
- 0.5 cup black olives
- 0.5 cup feta cheese
- 2 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 0.5 teaspoon salt
- 0.25 teaspoon ground black pepper
Instructions
Rinse the bulgur wheat under cold water and place it in a medium saucepan with the water.
Bring the water to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes or until the water is absorbed and the bulgur is tender.
Fluff the cooked bulgur with a fork and let it cool to room temperature.
While the bulgur is cooling, wash and halve the cherry tomatoes. Peel and dice the cucumber into small pieces. Finely chop the red onion.
Chop the fresh parsley and mint leaves finely. Slice the black olives and crumble the feta cheese.
In a large mixing bowl, combine the cooled bulgur wheat, cherry tomatoes, cucumber, red onion, parsley, mint, and black olives.
In a small bowl, whisk together the extra virgin olive oil, lemon juice, salt, and ground black pepper.
Pour the dressing over the salad and toss gently until all the ingredients are well combined.
Add the crumbled feta cheese on top and give it a quick toss.
Serve the salad immediately or refrigerate it for 30 minutes to allow the flavors to meld together before serving.
Nutrition Facts
Calories |
1240 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 54.9 g | 70% | |
| Saturated Fat | 16.1 g | 80% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 67 mg | 22% | |
| Sodium | 2610 mg | 113% | |
| Total Carbohydrate | 168.1 g | 61% | |
| Dietary Fiber | 39.5 g | 141% | |
| Total Sugars | 11.4 g | ||
| Protein | 38.0 g | 76% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 642 mg | 49% | |
| Iron | 12.6 mg | 70% | |
| Potassium | 1834 mg | 39% | |
*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.
