Low Sodium Mediterranean Bulgur Wheat Salad

Bright, fresh, and heart-healthy, this Low Sodium Mediterranean Bulgur Wheat Salad is a wholesome dish bursting with vibrant flavors and nutrient-rich ingredients. Perfect for meal preps, light lunches, or Mediterranean-inspired gatherings, this recipe combines tender bulgur wheat with juicy cherry tomatoes, crisp cucumber, tangy kalamata olives, and aromatic fresh herbs like parsley and mint. The zesty lemon-olive oil dressing ties everything together without added salt, making it a perfect low-sodium option. Optional feta cheese adds a savory touch for those seeking an additional layer of flavor. Ready in just 30 minutes, this Mediterranean salad is as simple to prepare as it is to enjoy. Serve it chilled or at room temperature as a side dish or standalone meal that's both delicious and diet-friendly.

Nutriscore Rating: 75/100

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
• 0.25 cup red onion
• 0.25 cup kalamata olives
• 0.5 cup fresh parsley
• 0.25 cup fresh mint
• 0.25 cup lemon juice
• 2 tablespoons extra-virgin olive oil
• 0.25 teaspoon ground black pepper
• 0.25 cup feta cheese (optional)

Directions

Step 1

Rinse the bulgur wheat under cold water using a fine mesh sieve until the water runs clear.

Step 2

In a medium saucepan, bring the water to a boil. Add the bulgur wheat, stir, and then cover the pan. Remove from heat and let it sit for about 15 minutes, or until the bulgur is tender and the water is absorbed.

Step 3

While the bulgur is cooking, prepare the vegetables. Halve the cherry tomatoes, dice the cucumber, and finely chop the red onion, parsley, and mint.

Step 4

In a large mixing bowl, combine the cooked bulgur wheat, cherry tomatoes, cucumber, red onion, kalamata olives, parsley, and mint.

Step 5

In a small bowl, whisk together the lemon juice, olive oil, and ground black pepper to make the dressing.

Step 6

Pour the dressing over the salad and toss everything together until well combined and evenly coated with the dressing.

Step 7

Transfer the salad to a serving platter and top with crumbled feta cheese if desired.

Step 8

Serve immediately or let it chill in the fridge for an hour to allow the flavors to meld together. Enjoy your low sodium Mediterranean Bulgur Wheat Salad!

Nutrition Facts

Serving size	(1287.1g)

Amount per serving	% Daily Value*
Calories	1271.5

Total Fat 58.3g	0%
Saturated Fat 15.1g	0%
Polyunsaturated Fat 0.1g
Cholesterol 53.4mg	0%
Sodium 1467.2mg	0%
Total Carbohydrate 167.8g	0%
Dietary Fiber 42.0g	0%
Total Sugars 12.6g
Protein 35.3g	0%

Vitamin D 0IU	0%
Calcium 566.8mg	0%
Iron 10.1mg	0%
Potassium 1831.9mg	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: 39.2%

Protein: 10.6%

Carbs: 50.2%