Vegan Mediterranean Bulgur Wheat Salad
Bright, refreshing, and nutrient-packed, this Vegan Mediterranean Bulgur Wheat Salad is the perfect blend of wholesome ingredients and bold, zesty flavors. Featuring fluffy bulgur wheat as a hearty base, this salad brims with crisp cucumbers, juicy cherry tomatoes, and crunchy red bell peppers. Fresh parsley and mint infuse every bite with herby vibrance, while briny kalamata olives and capers add a Mediterranean twist. Tossed in a light, tangy dressing of olive oil and lemon juice, this healthy recipe is as satisfying as it is easy to prepare, making it a go-to option for meal prep, picnics, or quick weeknight dinners. Ready in just 30 minutes, this vegan and plant-based gem will become a staple in your meal rotation!
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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 parsley
- 0.25 cup mint leaves
- 0.25 cup olive oil
- 0.25 cup lemon juice
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.5 cup kalamata olives
- 2 tablespoons capers
Instructions
In a medium saucepan, bring 2 cups of water to a boil. Add 1 cup of bulgur wheat, stir, cover, and remove from heat. Let it sit for 12-15 minutes until the bulgur absorbs the water and becomes tender.
While the bulgur is cooking, prepare the vegetables. Halve the cherry tomatoes, peel and dice the cucumber, and dice the red bell pepper. Finely chop the red onion.
Chop the parsley and mint leaves finely.
In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper to make the dressing.
Once the bulgur is cooked, fluff it with a fork and let it cool slightly in a large mixing bowl.
Add the prepared vegetables, parsley, and mint to the bulgur. Toss gently to combine.
Stir in the kalamata olives and capers.
Pour the dressing over the salad and toss everything together until well coated.
Taste and adjust the seasoning if needed before serving.
Nutrition Facts
Calories |
1588 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 90.3 g | 116% | |
| Saturated Fat | 13.2 g | 66% | |
| Polyunsaturated Fat | 5.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3092 mg | 134% | |
| Total Carbohydrate | 182.1 g | 66% | |
| Dietary Fiber | 51.5 g | 184% | |
| Total Sugars | 16.8 g | ||
| Protein | 29.9 g | 60% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 474 mg | 36% | |
| Iron | 14.1 mg | 78% | |
| Potassium | 2204 mg | 47% | |
*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.
