Dairy-Free Mediterranean Bulgur Wheat Salad

Bursting with vibrant flavors, this Dairy-Free Mediterranean Bulgur Wheat Salad is a wholesome and refreshing dish perfect for any occasion. Made with tender, nutty bulgur wheat and an array of colorful vegetables like cherry tomatoes, crisp cucumber, and red onion, this recipe is as delicious as it is nourishing. The briny Kalamata olives, fresh parsley, and aromatic mint add a Mediterranean flair, while a zesty lemon-olive oil dressing ties everything together beautifully. Ready in just 35 minutes, this salad is perfect as a light lunch, side dish, or make-ahead meal. Packed with plant-based goodness and completely free of dairy, it’s ideal for those seeking a healthy, flavorful recipe that’s easy to prepare and incredibly satisfying.

Nutriscore Rating: 72/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup bulgur wheat
• 2 cups water
• 1 cup cherry tomatoes
• 1 medium cucumber
• 0.5 medium red onion
• 0.5 cup Kalamata olives
• 0.5 cup fresh parsley
• 0.25 cup fresh mint
• 1 large lemon
• 3 tablespoons extra-virgin olive oil
• 1 teaspoon salt
• 0.5 teaspoon black pepper

Directions

Step 1

Bring 2 cups of water to a boil in a medium saucepan. Add 1 cup of bulgur wheat, cover, reduce heat to low, and simmer for about 12-15 minutes or until the bulgur is tender and the water is absorbed.

Step 2

While the bulgur is cooking, dice 1 cup of cherry tomatoes, peel and dice 1 medium cucumber, and finely chop 0.5 of a medium red onion.

Step 3

Pit and slice 0.5 cup of Kalamata olives, and finely chop 0.5 cup of fresh parsley and 0.25 cup of fresh mint.

Step 4

Once the bulgur is done, transfer it to a large mixing bowl and let it cool for a few minutes.

Step 5

Zest and juice 1 large lemon. In a small bowl, whisk together the lemon juice, lemon zest, 3 tablespoons of extra-virgin olive oil, 1 teaspoon of salt, and 0.5 teaspoon of black pepper to create the dressing.

Step 6

Add the tomatoes, cucumber, red onion, olives, parsley, and mint to the cooled bulgur. Pour the dressing over the salad and toss everything together until well combined.

Step 7

Taste and adjust seasoning if necessary. Serve immediately or refrigerate for an hour to allow flavors to meld.

Nutrition Facts

Serving size	(1338.6g)

Amount per serving	% Daily Value*
Calories	1398.8

Total Fat 74.1g	0%
Saturated Fat 9.9g	0%
Polyunsaturated Fat 0.1g
Cholesterol 0mg	0%
Sodium 3866.7mg	0%
Total Carbohydrate 174.3g	0%
Dietary Fiber 48.1g	0%
Total Sugars 12.8g
Protein 27.6g	0%

Vitamin D 0IU	0%
Calcium 346.8mg	0%
Iron 12.2mg	0%
Potassium 1869.9mg	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: 45.2%

Protein: 7.5%

Carbs: 47.3%