Wheat Salad with Vegetables
Brighten up your mealtime with this wholesome and refreshing Wheat Salad with Vegetables! Featuring tender whole wheat (choose between nutty wheat berries or quick-cooking bulgur) tossed with a medley of crisp cherry tomatoes, crunchy cucumbers, sweet red bell peppers, and fragrant fresh parsley, this salad is a celebration of vibrant flavors and textures. A zesty olive oil and lemon juice dressing ties everything together, while optional crumbled feta cheese adds a creamy, tangy finish. Ready in just 40 minutes, this recipe is perfect for meal prep, a light lunch, or a colorful side dish. Packed with nutrients and bursting with freshness, this wheat salad is a satisfying, healthy option that’s as versatile as it is delicious!
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Recipe Information
Ingredients
- 1 cup whole wheat (bulgur or wheat berries)
- 2 cups water
- 1 cup cherry tomatoes
- 1 medium cucumber
- 1 red bell pepper
- 0.25 cup red onion
- 0.5 cup fresh parsley
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 0.5 cup feta cheese (optional)
Instructions
Rinse the wheat (bulgur or wheat berries) under cold water and drain well.
In a medium saucepan, bring 2 cups of water to a boil. Add the wheat and reduce the heat to low. Cover and simmer until the wheat is tender and the water is absorbed, about 20-25 minutes for wheat berries or 10-15 minutes for bulgur.
While the wheat is cooking, dice the cherry tomatoes, cucumber, and red bell pepper into small, bite-sized pieces. Finely chop the red onion and fresh parsley.
Once the wheat is cooked, transfer it to a large mixing bowl and let it cool to room temperature.
Add the diced tomatoes, cucumber, red bell pepper, red onion, and parsley to the bowl with the cooled wheat.
In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper to create the dressing.
Pour the dressing over the salad and toss gently until all ingredients are well combined and evenly coated.
If desired, crumble feta cheese over the top for added flavor.
Serve immediately or chill in the refrigerator for at least 30 minutes to allow the flavors to meld.
Nutrition Facts
Calories |
209 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.6 g | 17% | |
| Saturated Fat | 5.4 g | 27% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 27 mg | 9% | |
| Sodium | 600 mg | 26% | |
| Total Carbohydrate | 16.3 g | 6% | |
| Dietary Fiber | 3.7 g | 13% | |
| Total Sugars | 4.1 g | ||
| Protein | 7.1 g | 14% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 193 mg | 15% | |
| Iron | 2.0 mg | 11% | |
| Potassium | 331 mg | 7% | |
*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.
