Mediterranean Bulgur Wheat Salad

Bursting with the vibrant flavors of the Mediterranean, this Bulgur Wheat Salad is a wholesome and refreshing dish perfect for any occasion. Featuring tender bulgur wheat as the base, it’s loaded with crisp cucumbers, juicy cherry tomatoes, sweet red bell pepper, and aromatic fresh herbs like parsley and mint. A zesty lemon and extra-virgin olive oil dressing ties everything together, while feta cheese, kalamata olives, and toasted almonds add layers of tanginess, saltiness, and crunch. Ready in just 30 minutes, this no-fuss recipe is ideal as a light lunch, a colorful side dish, or a make-ahead option for your next gathering. Simple, nutritious, and packed with Mediterranean-inspired goodness, this salad is a must-try for flavor seekers!

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:10 mins

Total Time:30 mins

Servings: 4

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
• 0.25 cup lemon juice
• 0.25 cup extra-virgin olive oil
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 0.5 cup feta cheese
• 0.25 cup kalamata olives
• 0.25 cup toasted almonds

Directions

Step 1

In a medium saucepan, bring 2 cups of water to a boil. Add 1 cup of bulgur wheat, cover, and reduce the heat to low. Let it simmer for about 10 minutes or until the water is absorbed and the bulgur is tender. Remove from heat and let it cool down for about 10 minutes, then fluff with a fork.

Step 2

While the bulgur is cooling, prepare the vegetables. Halve the cherry tomatoes, dice the cucumber and red bell pepper, and finely chop the red onion.

Step 3

In a large mixing bowl, combine the cooled bulgur wheat, cherry tomatoes, cucumber, red bell pepper, red onion, fresh parsley, and fresh mint.

Step 4

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

Step 5

Pour the dressing over the salad and toss gently to ensure everything is well-coated.

Step 6

Add feta cheese, kalamata olives, and toasted almonds to the salad and give it a final toss.

Step 7

Taste and adjust the seasoning if necessary.

Step 8

Chill in the refrigerator for at least 30 minutes to allow the flavors to meld. Serve cold or at room temperature.

Nutrition Facts

Serving size	1513.3 grams (1513.3g)

Amount per serving	% Daily Value*
Calories	1808

Total Fat 108.50g	139%
Saturated Fat 21.80g	109%
Polyunsaturated Fat 0.50g
Cholesterol 67mg	22%
Sodium 4013mg	174%
Total Carbohydrate 184.10g	67%
Dietary Fiber 48.60g	174%
Total Sugars 17.70g
Protein 44.90g	90%

Vitamin D 12IU	60%
Calcium 728mg	56%
Iron 12mg	67%
Potassium 2333mg	50%

*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: 51.6%

Protein: 9.5%

Carbs: 38.9%