Low Fat Mediterranean Bulgur Wheat Salad

Elevate your salad game with this refreshing and nutritious Low Fat Mediterranean Bulgur Wheat Salad, a perfect fusion of vibrant flavors and wholesome ingredients! This recipe features tender, fluffy bulgur wheat tossed with crisp cucumber, juicy cherry tomatoes, crunchy red bell peppers, briny kalamata olives, and a burst of fresh parsley. A tangy lemon and extra virgin olive oil dressing ties it all together, while optional crumbled feta adds a creamy, savory touch. Packed with fiber, low in fat, and ready in just 35 minutes, this Mediterranean-inspired dish is ideal as a light lunch, a healthy side, or a crowd-pleasing potluck offering. Whether served chilled or at room temperature, this colorful salad will brighten any mealtime with its zestful, heart-healthy flavors!

Nutriscore Rating: 73/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

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

Directions

Step 1

Start by cooking the bulgur wheat. Rinse the bulgur wheat under cold water, then combine it with 2 cups of water in a medium saucepan.

Step 2

Bring the water to a boil over medium-high heat, then reduce the heat to low, cover the saucepan, and let it simmer for about 12 minutes, or until the bulgur is tender and the water is absorbed.

Step 3

While the bulgur is cooking, prepare the vegetables. Dice the cucumber, cherry tomatoes, and red bell pepper. Finely chop the red onion and slice the kalamata olives.

Step 4

Once the bulgur is cooked, remove it from the heat and let it cool. You can spread it on a baking sheet to cool faster.

Step 5

In a large mixing bowl, combine the cooled bulgur wheat with the diced cucumber, cherry tomatoes, red bell pepper, chopped red onion, and sliced olives.

Step 6

Chop the fresh parsley and add it to the bowl.

Step 7

In a small bowl, whisk together the lemon juice and olive oil. Drizzle this dressing over the salad.

Step 8

Season the salad with salt and black pepper, then toss everything together until well combined.

Step 9

If using, crumble the feta cheese over the salad and give it a gentle mix.

Step 10

Allow the salad to sit for at least 10 minutes to allow the flavors to meld before serving.

Step 11

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

Nutrition Facts

Serving size	(1520.7g)

Amount per serving	% Daily Value*
Calories	1506.3

Total Fat 73.4g	0%
Saturated Fat 24.3g	0%
Polyunsaturated Fat 0.1g
Cholesterol 106.8mg	0%
Sodium 4038.9mg	0%
Total Carbohydrate 181.9g	0%
Dietary Fiber 48.4g	0%
Total Sugars 18.5g
Protein 45.1g	0%

Vitamin D 0IU	0%
Calcium 922.5mg	0%
Iron 12.5mg	0%
Potassium 2123.0mg	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: 42.1%

Protein: 11.5%

Carbs: 46.4%