Bulgur Salad with Feta and Pine Nuts

Bright, refreshing, and packed with Mediterranean-inspired flavors, this Bulgur Salad with Feta and Pine Nuts is your new go-to recipe for a healthy yet satisfying dish. Nutty bulgur wheat serves as the hearty base, perfectly complemented by juicy cherry tomatoes, crisp cucumber, and a colorful medley of fresh parsley and mint. Creamy crumbled feta cheese and toasted pine nuts add delightful richness and texture, while a zesty lemon-garlic dressing ties it all together. Ready in just 25 minutes, this wholesome salad is ideal as a light meal, meal prep option, or a vibrant side dish for your next gathering. Bursting with fresh vegetables, tangy cheese, and nuts, this salad is not only a feast for the palate but also for the eyes!

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:10 mins

Total Time:25 mins

Servings: 4

Ingredients

• 1 cup bulgur wheat
• 2 cups water or vegetable broth
• 3/4 cup feta cheese, crumbled
• 1/3 cup pine nuts, toasted
• 1 cup cherry tomatoes, halved
• 1 cup cucumber, diced
• 1/4 cup red onion, finely chopped
• 1/2 cup parsley, chopped
• 1/4 cup mint leaves, chopped
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 clove garlic, minced
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Directions

Step 1

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

Step 2

Bring 2 cups of water or vegetable broth to a boil and pour it over the bulgur. Cover the bowl with a lid or plastic wrap and let it sit for 10-15 minutes until the bulgur absorbs the liquid and softens.

Step 3

Fluff the bulgur with a fork to separate the grains, then set it aside to cool completely.

Step 4

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

Step 5

In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and black pepper to make the dressing.

Step 6

Pour the dressing over the salad and toss gently to combine.

Step 7

Add the crumbled feta cheese and toasted pine nuts to the salad. Toss lightly to distribute them evenly without breaking up the feta too much.

Step 8

Taste and adjust seasoning if needed. Add more lemon juice, salt, or pepper to your liking.

Step 9

Serve the bulgur salad immediately or refrigerate it for 30 minutes to allow the flavors to meld. Enjoy it as a light meal or a side dish.

Nutrition Facts

Serving size	(1590.1g)

Amount per serving	% Daily Value*
Calories	1945.8

Total Fat 112.6g	0%
Saturated Fat 34.3g	0%
Polyunsaturated Fat 4.0g
Cholesterol 150.0mg	0%
Sodium 5078.7mg	0%
Total Carbohydrate 195.8g	0%
Dietary Fiber 49.0g	0%
Total Sugars 23.0g
Protein 64.4g	0%

Vitamin D 0IU	0%
Calcium 1466.4mg	0%
Iron 22.9mg	0%
Potassium 3638.1mg	0%

*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: 49.3%

Protein: 12.5%

Carbs: 38.1%