Mediterranean Bulgur Salad

Bright, fresh, and bursting with vibrant Mediterranean flavors, this Mediterranean Bulgur Salad is a hearty yet refreshing dish that’s perfect for any season. Featuring tender bulgur wheat as its base, this recipe is elevated by crisp cucumber, juicy cherry tomatoes, and tangy kalamata olives, all tossed in a zesty lemon-olive oil dressing. Fresh parsley and mint add an aromatic twist, while crumbled feta cheese delivers a creamy, savory finish. Quick to prepare, this salad comes together in just 30 minutes and can be enjoyed as a light lunch, a side dish, or even a wholesome vegetarian main. Packed with Mediterranean ingredients and simple to customize, this bulgur salad is an easy way to add a healthy dose of flavor and texture to your table!

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 cup bulgur wheat
• 2 cups water
• 1 cucumber
• 1 cup cherry tomatoes
• 0.5 red onion
• 0.5 cup parsley
• 0.25 cup mint leaves
• 1 lemon
• 0.25 cup olive oil
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.5 cup feta cheese
• 0.25 cup kalamata olives

Directions

Step 1

Rinse the bulgur wheat under cold water and drain.

Step 2

In a medium saucepan, bring 2 cups of water to a boil. Add the bulgur wheat, reduce the heat to low, cover, and simmer for 12-15 minutes, or until the bulgur is tender and the water is absorbed.

Step 3

Remove from heat, fluff the bulgur with a fork, and let it cool to room temperature.

Step 4

While the bulgur is cooling, prepare the vegetables: dice the cucumber, halve the cherry tomatoes, and finely chop the red onion.

Step 5

Chop the parsley and mint leaves. Zest and juice the lemon, keeping them separate.

Step 6

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

Step 7

In a small bowl, whisk together the lemon juice, olive oil, lemon zest, salt, and black pepper.

Step 8

Pour the dressing over the bulgur and vegetables, and toss to combine.

Step 9

Gently fold in the crumbled feta cheese.

Step 10

Serve immediately or refrigerate for at least 30 minutes to allow the flavors to meld. Enjoy your Mediterranean Bulgur Salad cold or at room temperature.

Nutrition Facts

Serving size	1343.8 grams (1343.8g)

Amount per serving	% Daily Value*
Calories	1598

Total Fat 90.80g	116%
Saturated Fat 21.20g	106%
Polyunsaturated Fat 5.90g
Cholesterol 67mg	22%
Sodium 2827mg	123%
Total Carbohydrate 174.30g	63%
Dietary Fiber 46.10g	165%
Total Sugars 12.20g
Protein 39.20g	78%

Vitamin D 12IU	60%
Calcium 781mg	60%
Iron 12mg	67%
Potassium 1959mg	42%

*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: 48.9%

Protein: 9.4%

Carbs: 41.7%