Bulgur Salad with Grapes and Feta Cheese

Light, refreshing, and packed with bold Mediterranean-inspired flavors, this Bulgur Salad with Grapes and Feta Cheese is a delightful combination of textures and tastes. Nutty bulgur wheat forms the hearty base, while sweet bursts of juicy red grapes contrast beautifully with the creamy tang of crumbled feta. Crisp cucumber, zesty red onion, and fresh parsley add vibrant crunch and color, all brought together with a zippy lemon-honey dressing that’s irresistibly bright. Toasted walnuts or almonds can be added for an optional nutty crunch, elevating this versatile dish further. Perfect as a chilled side dish or a light vegetarian main, this easy-to-make salad is a wholesome, flavor-packed option for any occasion!

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 cup bulgur wheat
• 2 cups water
• 1 cup red grapes
• 1 cup crumbled feta cheese
• 1 medium cucumber
• 1 small red onion
• 1 cup parsley
• 3 tablespoons lemon juice
• 2 tablespoons olive oil
• 1 teaspoon honey
• 0.5 teaspoon salt
• 0.25 teaspoon ground black pepper
• 0.5 cup toasted walnuts or almonds (optional)

Directions

Step 1

In a medium saucepan, bring 2 cups of water to a boil. Add the bulgur wheat, stir, cover, and reduce heat to low. Cook for 12-15 minutes or until the bulgur is tender and the water is absorbed. Remove from heat, fluff with a fork, and let it cool completely.

Step 2

While the bulgur cools, rinse the grapes and cut them in half. Set aside.

Step 3

Dice the cucumber into small cubes and finely chop the red onion. Roughly chop the parsley.

Step 4

In a small bowl, whisk together the lemon juice, olive oil, honey, salt, and ground black pepper to create the dressing.

Step 5

Once the bulgur has cooled, transfer it to a large mixing bowl. Add the grapes, cucumber, red onion, parsley, and crumbled feta cheese. If using nuts, add them at this stage as well.

Step 6

Drizzle the dressing over the salad and gently toss until all ingredients are evenly coated.

Step 7

Taste and adjust seasoning with more salt or pepper if needed.

Step 8

Chill the salad in the refrigerator for at least 15 minutes before serving to allow the flavors to meld.

Step 9

Serve cold or at room temperature as a light meal or side dish.

Nutrition Facts

Serving size	(1446.6g)

Amount per serving	% Daily Value*
Calories	1850.0

Total Fat 97.2g	0%
Saturated Fat 25.1g	0%
Polyunsaturated Fat 2.8g
Cholesterol 106.7mg	0%
Sodium 3238.8mg	0%
Total Carbohydrate 208.5g	0%
Dietary Fiber 43.8g	0%
Total Sugars 41.5g
Protein 59.5g	0%

Vitamin D 0IU	0%
Calcium 720.1mg	0%
Iron 11.7mg	0%
Potassium 2129.0mg	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: 44.9%

Protein: 12.2%

Carbs: 42.8%