Low Sodium Mediterranean Bulgur Salad
Brighten your table with this Low Sodium Mediterranean Bulgur Salad, a wholesome, heart-healthy dish bursting with vibrant flavors and nutrient-rich ingredients! This easy-to-make recipe combines fluffy bulgur wheat with crisp cucumbers, juicy cherry tomatoes, and crunchy bell peppers, all tossed in a zesty lemon and olive oil dressing. Fresh parsley and mint add an aromatic touch, while red onion provides just the right amount of zing—all without the need for added salt. Ready in just 35 minutes, this refreshing, low-sodium salad is perfect as a light meal or a colorful side dish, making it a sure crowd-pleaser that's both delicious and diet-friendly.
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Ingredients
- 1 cup bulgur wheat
- 2 cups water
- 1 cup cherry tomatoes, halved
- 1 medium cucumber, diced
- 1 medium bell pepper, diced
- 0.25 cup red onion, finely chopped
- 0.5 cup fresh parsley, chopped
- 0.25 cup fresh mint, chopped
- 0.25 cup lemon juice
- 2 tablespoons extra virgin olive oil
- 0.25 teaspoon black pepper
Directions
Step 1
Rinse the bulgur wheat under cold water in a fine mesh sieve.
Step 2
In a medium saucepan, bring 2 cups of water to a boil.
Step 3
Stir in the bulgur wheat, cover, and remove from heat. Let it stand for 15 minutes or until the bulgur has absorbed all the water and is tender.
Step 4
Fluff the bulgur with a fork and transfer it to a large mixing bowl to cool.
Step 5
Once the bulgur is cool, add the halved cherry tomatoes, diced cucumber, diced bell pepper, and finely chopped red onion to the mixing bowl.
Step 6
Add chopped parsley and mint to the bowl.
Step 7
In a small bowl, whisk together lemon juice, extra virgin olive oil, and black pepper.
Step 8
Drizzle the dressing over the bulgur and vegetable mixture, and gently toss until well combined.
Step 9
Taste and adjust seasoning if needed, but remember to keep it low sodium.
Step 10
Serve the salad chilled or at room temperature as a refreshing side or light meal.
Nutrition Facts
| Serving size | (1444.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1079.0 |
| Total Fat 33.1g | 0% |
| Saturated Fat 4.8g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 139.3mg | 0% |
| Total Carbohydrate 184.7g | 0% |
| Dietary Fiber 49.4g | 0% |
| Total Sugars 22.4g | |
| Protein 34.2g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 628.5mg | 0% |
| Iron 17.5mg | 0% |
| Potassium 3301.8mg | 0% |
Source of Calories