Dairy-Free Mediterranean Bulgur Salad
Light, refreshing, and bursting with vibrant flavors, this Dairy-Free Mediterranean Bulgur Salad is a wholesome dish that's perfect for any occasion. Made with fluffy bulgur wheat as the base, this salad is loaded with crunchy cucumbers, juicy cherry tomatoes, sweet red bell peppers, and a zesty medley of fresh parsley and mint. Tangy kalamata olives and a simple yet flavorful lemon-garlic dressing made with extra virgin olive oil tie everything together. This vegan and dairy-free recipe is not only nutritious but also quick and easy to prepare, with only 20 minutes of prep time and no fancy equipment required. Serve it as a light lunch, a side dish, or a make-ahead meal that’s as delicious chilled as it is at room temperature. Perfect for Mediterranean cuisine lovers and anyone seeking a healthy, plant-based recipe for their weekly rotation.
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Ingredients
- 1 cup bulgur wheat
- 2 cups water
- 1 large English cucumber
- 1 cup cherry tomatoes
- 1 medium red bell pepper
- 0.5 medium red onion
- 0.5 cup kalamata olives
- 0.25 cup fresh parsley
- 0.25 cup fresh mint
- 0.25 cup extra virgin olive oil
- 3 tablespoons lemon juice
- 1 clove garlic
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Directions
Step 1
Place the bulgur wheat in a bowl and rinse under cold water. Drain well.
Step 2
In a medium saucepan, bring 2 cups of water to a boil. Add the bulgur wheat, stir, cover, and remove from heat. Let it sit for 15 minutes to absorb the water.
Step 3
Meanwhile, dice the cucumber, halve the cherry tomatoes, dice the red bell pepper, and finely chop the red onion. Slice the kalamata olives in half.
Step 4
Finely chop the parsley and mint leaves.
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
Fluff the bulgur with a fork to separate the grains and transfer it to a large salad bowl.
Step 7
Add the cucumber, cherry tomatoes, red bell pepper, red onion, olives, parsley, and mint to the bulgur.
Step 8
Drizzle the dressing over the salad and toss everything together gently until well combined.
Step 9
Adjust seasoning with more salt or lemon juice if desired. Serve chilled or at room temperature.
Nutrition Facts
| Serving size | (1536.5g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1560.1 |
| Total Fat 89.5g | 0% |
| Saturated Fat 12.3g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 2682.1mg | 0% |
| Total Carbohydrate 181.2g | 0% |
| Dietary Fiber 49.2g | 0% |
| Total Sugars 17.9g | |
| Protein 28.6g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 336.0mg | 0% |
| Iron 11.6mg | 0% |
| Potassium 2097.5mg | 0% |
Source of Calories