Greek Bulgur Salad

Bursting with fresh Mediterranean flavors, this Greek Bulgur Salad is a wholesome and vibrant dish perfect for meals or gatherings. Featuring tender, nutty bulgur wheat as the base, this salad is studded with crisp cucumber, juicy cherry tomatoes, tangy red onion, and briny kalamata olives. Creamy crumbled feta cheese and fresh parsley add layers of texture and flavor, while a zesty lemon-olive oil dressing infused with oregano ties everything together. Ready in just 25 minutes, this light yet satisfying salad can be enjoyed as a refreshing side dish or a hearty vegetarian main. Healthy, colorful, and irresistibly delicious, this recipe is a must-try for fans of Mediterranean cuisine.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 1 cup bulgur wheat
• 2 cups water
• 1 large cucumber
• 1.5 cups cherry tomatoes
• 0.5 medium red onion
• 0.75 cup kalamata olives
• 0.5 cup feta cheese
• 0.5 cup fresh parsley
• 3 tablespoons lemon juice
• 3 tablespoons extra-virgin olive oil
• 1 teaspoon dried oregano
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Place the bulgur wheat in a medium-sized heatproof bowl.

Step 2

Bring 2 cups of water to a boil, then pour it over the bulgur. Cover the bowl with a plate or plastic wrap and let it sit for 10 minutes, or until the bulgur absorbs the water and becomes tender.

Step 3

Once the bulgur is ready, fluff it with a fork and allow it to cool to room temperature.

Step 4

While the bulgur cools, dice the cucumber into small cubes, slice the cherry tomatoes in halves, finely chop the red onion, and roughly chop the kalamata olives and parsley.

Step 5

In a large salad bowl, combine the cooled bulgur, cucumber, cherry tomatoes, red onion, olives, and parsley.

Step 6

Crumble the feta cheese into the bowl and gently mix to combine all the ingredients.

Step 7

In a small jar or bowl, whisk together the lemon juice, olive oil, oregano, salt, and pepper to create the dressing.

Step 8

Pour the dressing over the salad and toss everything gently to ensure the dressing is evenly distributed.

Step 9

Taste the salad and adjust seasoning with more salt and pepper, if needed.

Step 10

Serve immediately, or cover the salad and refrigerate for up to 2 hours before serving to let the flavors meld together.

Nutrition Facts

Serving size	1714 grams (1714.0g)

Amount per serving	% Daily Value*
Calories	1780

Total Fat 105.50g	135%
Saturated Fat 21.80g	109%
Polyunsaturated Fat 0.60g
Cholesterol 67mg	22%
Sodium 4262mg	185%
Total Carbohydrate 187.60g	68%
Dietary Fiber 51.80g	185%
Total Sugars 17.50g
Protein 39.50g	79%

Vitamin D 12IU	60%
Calcium 795mg	61%
Iron 15mg	82%
Potassium 2317mg	49%

*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.

Source of Calories

Fat: 51.1%

Protein: 8.5%

Carbs: 40.4%