Low Fat Mediterranean Bulgur Salad

Light, refreshing, and bursting with bold Mediterranean flavors, this Low Fat Mediterranean Bulgur Salad is the ultimate wholesome dish for a healthy lifestyle. Featuring hearty bulgur wheat as its base, this salad is elevated with crisp cucumber, juicy cherry tomatoes, zesty red onion, and fragrant herbs like parsley and mint. A simple yet vibrant dressing of lemon juice, extra-virgin olive oil, and garlic ties it all together, while briny black olives and creamy crumbled feta add irresistible depth. At just 15 minutes of prep time, this low-fat, fiber-rich salad is perfect for meal prep, a quick lunch, or a light dinner. Serve it chilled or at room temperature for a satisfying vegetarian dish that captures the essence of the Mediterranean diet.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 cup bulgur wheat
• 2 cups water
• 1 medium cucumber
• 1 cup cherry tomatoes
• 0.5 red onion
• 0.5 cup parsley
• 0.25 cup mint leaves
• 2 tablespoons lemon juice
• 2 tablespoons extra-virgin olive oil
• 0.25 cup black olives
• 0.25 cup feta cheese, crumbled
• 0.5 teaspoon salt
• 0.25 teaspoon ground black pepper
• 1 garlic clove, minced

Directions

Step 1

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 or until all the water is absorbed and the bulgur is tender.

Step 2

While the bulgur is resting, finely dice the cucumber and red onion. Halve the cherry tomatoes and chop the parsley and mint leaves.

Step 3

In a large mixing bowl, combine the prepared vegetables and herbs: cucumber, cherry tomatoes, red onion, parsley, and mint.

Step 4

Once the bulgur is ready, fluff it with a fork to separate the grains and let it cool for a few minutes. Add the bulgur to the vegetable mixture in the large mixing bowl.

Step 5

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

Step 6

Pour the dressing over the bulgur and vegetable mixture. Toss everything together until well combined.

Step 7

Gently fold in the black olives and crumbled feta cheese.

Step 8

Transfer the salad to a serving bowl and let sit for at least 10 minutes for the flavors to meld before serving. Adjust seasoning with more salt and pepper to taste if needed.

Step 9

Serve the salad chilled or at room temperature. Enjoy your healthy and flavorful Low Fat Mediterranean Bulgur Salad!

Nutrition Facts

Serving size	(1302.3g)

Amount per serving	% Daily Value*
Calories	1183.4

Total Fat 47.4g	0%
Saturated Fat 13.5g	0%
Polyunsaturated Fat 0.3g
Cholesterol 50mg	0%
Sodium 2140.4mg	0%
Total Carbohydrate 171.5g	0%
Dietary Fiber 41.7g	0%
Total Sugars 13.4g
Protein 37.3g	0%

Vitamin D 0IU	0%
Calcium 664.0mg	0%
Iron 11.9mg	0%
Potassium 1991.0mg	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: 33.8%

Protein: 11.8%

Carbs: 54.4%