Heart-Healthy Mediterranean Bulgur Wheat Salad

Elevate your mealtime with this vibrant and nutritious Heart-Healthy Mediterranean Bulgur Wheat Salad, a perfect blend of wholesome ingredients and bold Mediterranean flavors. Packed with fiber-rich bulgur wheat, juicy cherry tomatoes, crisp cucumber, sweet red bell pepper, tangy red onion, and briny kalamata olives, this salad is bursting with freshness and color. A sprinkle of creamy feta cheese and aromatic parsley adds a touch of indulgence, while a zesty lemon-oregano dressing ties it all together. Quick to prepare in just 30 minutes, this versatile dish can be served chilled or at room temperature, making it an ideal side dish, light lunch, or satisfying vegetarian main course. Rich in heart-healthy nutrients and Mediterranean goodness, this salad is the ultimate blend of flavor and wellness!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 cup bulgur wheat
• 2 cups water
• 1 cup cherry tomatoes
• 1 medium cucumber
• 1 medium red bell pepper
• 0.5 small red onion
• 0.5 cup kalamata olives
• 0.5 cup feta cheese
• 0.5 cup fresh parsley
• 2 tablespoons lemon juice
• 3 tablespoons extra-virgin olive oil
• 1 teaspoon dried oregano
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Start by placing 1 cup of bulgur wheat in a medium-sized bowl.

Step 2

Boil 2 cups of water and pour it over the bulgur wheat. Cover the bowl with a lid or a plate and let it sit for 15 minutes, or until the bulgur is tender and has absorbed the water.

Step 3

While the bulgur is soaking, prepare the vegetables. Cut the cherry tomatoes in half, dice the cucumber, red bell pepper, and red onion. Slice the kalamata olives in half. Chop the parsley finely.

Step 4

Once the bulgur is done, fluff it with a fork and let it cool to room temperature.

Step 5

In a large salad bowl, combine the cooked bulgur, cherry tomatoes, cucumber, red bell pepper, red onion, kalamata olives, feta cheese, and parsley.

Step 6

In a small bowl, whisk together the lemon juice, extra-virgin olive oil, dried oregano, salt, and black pepper to make the dressing.

Step 7

Pour the dressing over the salad and gently toss everything together until well combined.

Step 8

Serve the salad chilled or at room temperature as a side dish or light main course.

Nutrition Facts

Serving size	(1477.3g)

Amount per serving	% Daily Value*
Calories	1616.3

Total Fat 90.4g	0%
Saturated Fat 19.9g	0%
Polyunsaturated Fat 0.5g
Cholesterol 66.8mg	0%
Sodium 3544.0mg	0%
Total Carbohydrate 178.7g	0%
Dietary Fiber 48.4g	0%
Total Sugars 15.6g
Protein 38.6g	0%

Vitamin D 12IU	0%
Calcium 702.0mg	0%
Iron 12.5mg	0%
Potassium 2067.4mg	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: 48.3%

Protein: 9.2%

Carbs: 42.5%