High Protein Mediterranean Bulgur Salad

Bursting with fresh, vibrant flavors, this High Protein Mediterranean Bulgur Salad is a wholesome, nutrient-packed dish perfect for busy days or meal prep. Featuring hearty bulgur wheat as the base, this recipe is loaded with protein-rich chickpeas, sweet cherry tomatoes, crisp cucumber, tangy feta cheese, and briny black olives, all brought together with a zesty lemon-oregano dressing. Ready in just 30 minutes, this salad is high in protein and fiber, making it an ideal choice for a satisfying lunch, light dinner, or a crowd-pleasing side dish. Plus, it’s easy to customize and stays fresh in the fridge, making it an excellent make-ahead option. Enjoy the taste of the Mediterranean in every wholesome bite!

Nutriscore Rating: 80/100

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
• 0.5 medium red onion
• 1 can chickpeas
• 0.5 cup feta cheese
• 0.25 cup black olives
• 0.5 cup fresh parsley
• 2 tablespoons lemon juice
• 2 tablespoons extra-virgin olive oil
• 1 teaspoon dried oregano
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Rinse the bulgur wheat under cold water. In a medium saucepan, bring 2 cups of water to a boil. Add the bulgur, cover, and reduce the heat to low. Let it simmer for about 12-15 minutes, or until the bulgur is tender and the water is absorbed. Fluff with a fork and let it cool slightly.

Step 2

While the bulgur is cooking, rinse and drain the chickpeas. Halve the cherry tomatoes, dice the cucumber, and finely chop the red onion. Set aside.

Step 3

In a large mixing bowl, combine the cooked bulgur, chickpeas, cherry tomatoes, cucumber, and red onion.

Step 4

Crumble the feta cheese over the salad mixture, then add the black olives and finely chopped parsley.

Step 5

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

Step 6

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

Step 7

Taste and adjust seasoning if necessary. Serve immediately or refrigerate for up to 2 days for best results.

Nutrition Facts

Serving size	(1676.0g)

Amount per serving	% Daily Value*
Calories	1859.6

Total Fat 60.5g	0%
Saturated Fat 16.0g	0%
Polyunsaturated Fat 0.7g
Cholesterol 66.8mg	0%
Sodium 2390.0mg	0%
Total Carbohydrate 276.9g	0%
Dietary Fiber 69.6g	0%
Total Sugars 31.1g
Protein 73.1g	0%

Vitamin D 12IU	0%
Calcium 809.6mg	0%
Iron 21.8mg	0%
Potassium 2997.1mg	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: 28.0%

Protein: 15.0%

Carbs: 57.0%