Gluten-Free Mediterranean Bulgur Salad

Experience a vibrant twist on a classic with this Gluten-Free Mediterranean Bulgur Salad, a refreshing dish that swaps traditional bulgur for protein-packed quinoa to keep it celiac-friendly. Bursting with the bold flavors of fresh parsley, mint, kalamata olives, and a zesty lemon-garlic dressing, this salad is packed with wholesome veggies like cherry tomatoes, cucumber, and bell pepper for a medley of colors and textures. Perfect as a light lunch, side dish, or potluck favorite, this recipe comes together in just 35 minutes and can be served chilled or at room temperature. Optional crumbled feta cheese adds a creamy finish, making this gluten-free Mediterranean salad as versatile as it is delicious.

Nutriscore Rating: 65/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup quinoa
• 2 cups water
• 1 cup cherry tomatoes
• 1 cucumber
• 0.5 red onion
• 1 bell pepper
• 0.5 cup fresh parsley
• 0.25 cup fresh mint
• 0.5 cup kalamata olives
• 0.5 cup feta cheese (optional)
• 0.25 cup extra virgin olive oil
• 3 tablespoons lemon juice
• 1 tablespoon red wine vinegar
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 clove garlic

Directions

Step 1

Rinse the quinoa thoroughly under cold water using a fine mesh sieve.

Step 2

In a medium saucepan, bring the 2 cups of water to a boil. Add the quinoa and a pinch of salt. Cover, reduce the heat to low, and simmer for about 15 minutes or until the liquid is absorbed and the quinoa is tender. Remove from heat and let it sit, covered, for an additional 5 minutes. Fluff with a fork and set aside to cool.

Step 3

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

Step 4

Chop the fresh parsley and mint leaves, and slice the kalamata olives.

Step 5

If using, crumble the feta cheese and set aside.

Step 6

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

Step 7

In a large mixing bowl, combine the cooled quinoa, cherry tomatoes, cucumber, red onion, bell pepper, parsley, mint, and olives. Add the dressing and toss to combine thoroughly.

Step 8

If desired, gently fold in the crumbled feta cheese.

Step 9

Taste and adjust the seasoning as needed. Serve chilled or at room temperature.

Nutrition Facts

Serving size	(1602.6g)

Amount per serving	% Daily Value*
Calories	1820.4

Total Fat 124.9g	0%
Saturated Fat 30.0g	0%
Polyunsaturated Fat 0.2g
Cholesterol 106.8mg	0%
Sodium 6375.6mg	0%
Total Carbohydrate 136.0g	0%
Dietary Fiber 16.0g	0%
Total Sugars 17.7g
Protein 47.0g	0%

Vitamin D 0IU	0%
Calcium 904.3mg	0%
Iron 13.4mg	0%
Potassium 1562.0mg	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: 60.6%

Protein: 10.1%

Carbs: 29.3%