Sugar-Free Mediterranean Bulgur Wheat Salad
Elevate your healthy eating game with this vibrant Sugar-Free Mediterranean Bulgur Wheat Salad—a flavor-packed dish that’s perfect as a side or light main course. This recipe combines tender bulgur wheat with fresh, crunchy vegetables like cucumber, cherry tomatoes, and red bell pepper, all enhanced by the herbal notes of parsley and mint. A bright lemon and olive oil dressing adds a zesty Mediterranean flair, while optional feta cheese and black olives bring a touch of savory indulgence. Quick to prepare and naturally free of added sugar, this wholesome salad is an ideal choice for anyone seeking a nutrient-dense, refreshing meal.
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Recipe Information
Ingredients
- 1 cup bulgur wheat
- 2 cups water
- 1 cup cherry tomatoes
- 1 medium cucumber
- 1 medium red bell pepper
- 0.5 medium red onion
- 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 black pepper
- 0.5 cup black olives
- 0.5 cup feta cheese (optional)
Instructions
Bring 2 cups of water to a boil in a medium saucepan. Add 1 cup of bulgur wheat, reduce the heat to low, cover, and simmer for 15 minutes or until the bulgur is tender and the water is absorbed. Remove from heat and let it cool to room temperature.
While the bulgur is cooking, prepare the vegetables. Quarter the cherry tomatoes and dice the cucumber, red bell pepper, and red onion. Finely chop the fresh parsley and mint leaves.
Once cooled, fluff the bulgur wheat with a fork and transfer it to a large mixing bowl.
Add the prepared cherry tomatoes, cucumber, red bell pepper, red onion, parsley, and mint to the mixing bowl with the bulgur.
For the dressing, in a small bowl whisk together 0.25 cup of lemon juice, 0.25 cup of extra virgin olive oil, 0.5 teaspoon of salt, and 0.25 teaspoon of black pepper until well combined.
Pour the dressing over the bulgur and vegetable mixture. Toss gently to evenly coat all ingredients with the dressing.
Slice the black olives and add them to the bowl. If desired, also add 0.5 cup of crumbled feta cheese.
Mix everything together until well combined. Adjust seasoning to taste if needed.
Let the salad sit for at least 10 minutes before serving, allowing the flavors to meld.
Serve as a side dish or a light main course, and enjoy your delicious Sugar-Free Mediterranean Bulgur Wheat Salad!
Nutrition Facts
Calories |
1685 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 93.5 g | 120% | |
| Saturated Fat | 28.1 g | 140% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 107 mg | 36% | |
| Sodium | 3116 mg | 135% | |
| Total Carbohydrate | 188.3 g | 68% | |
| Dietary Fiber | 47.0 g | 168% | |
| Total Sugars | 22.0 g | ||
| Protein | 48.9 g | 98% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1058 mg | 81% | |
| Iron | 18.7 mg | 104% | |
| Potassium | 2538 mg | 54% | |
*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.
