Mediterranean Diet Mediterranean Bulgur Wheat Salad

Elevate your meal prep with this Mediterranean Diet Bulgur Wheat Salad, a vibrant medley of nutritious ingredients and bold, refreshing flavors. This easy-to-make recipe features tender bulgur wheat as the hearty base, complemented by crisp cucumbers, juicy tomatoes, and sweet red bell peppers. Briny kalamata olives, creamy crumbled feta, and fresh herbs like parsley and mint add a Mediterranean flair, while a zesty lemon-garlic dressing ties everything together. Ready in just 35 minutes, this wholesome and satisfying dish is perfect as a light lunch, a side for grilled proteins, or a shareable potluck offering. Bursting with flavor and loaded with heart-healthy ingredients, this bulgur wheat salad embodies the essence of the Mediterranean diet—a must-try for anyone seeking nutritious and delicious meals.

Nutriscore Rating: 71/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup bulgur wheat
• 2 cups water
• 1 medium, diced cucumber
• 2 medium, diced tomato
• 1 large, diced red bell pepper
• 0.5 small, finely chopped red onion
• 0.5 cup, pitted and sliced kalamata olives
• 0.5 cup, crumbled feta cheese
• 0.25 cup, chopped fresh parsley
• 0.25 cup, chopped fresh mint leaves
• 3 tablespoons lemon juice
• 4 tablespoons extra virgin olive oil
• 1 clove, minced garlic
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper

Directions

Step 1

Combine the bulgur wheat and water in a medium saucepan. Bring to a boil over medium-high heat, then reduce the heat to low, cover, and simmer for about 12-15 minutes, or until the bulgur is tender and all the water has been absorbed.

Step 2

Once cooked, remove the saucepan from heat and allow the bulgur to cool slightly, then fluff with a fork.

Step 3

In a large mixing bowl, combine the diced cucumber, tomato, red bell pepper, red onion, kalamata olives, feta cheese, parsley, and mint leaves.

Step 4

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

Step 5

Add the cooked bulgur wheat to the bowl with the vegetables and herbs. Pour the dressing over the salad ingredients.

Step 6

Gently toss everything together until well combined and the bulgur and vegetables are well coated in the dressing.

Step 7

Taste and adjust the seasoning with additional salt and pepper, if needed.

Step 8

Transfer the salad to a serving dish and garnish with additional parsley or mint, if desired.

Step 9

Serve immediately or chill in the refrigerator for 30 minutes to allow the flavors to meld together.

Nutrition Facts

Serving size	(1689.6g)

Amount per serving	% Daily Value*
Calories	1857.4

Total Fat 106.6g	0%
Saturated Fat 22.4g	0%
Polyunsaturated Fat 0.7g
Cholesterol 66.8mg	0%
Sodium 5882.2mg	0%
Total Carbohydrate 206.3g	0%
Dietary Fiber 53.9g	0%
Total Sugars 36.3g
Protein 42.9g	0%

Vitamin D 12IU	0%
Calcium 877.0mg	0%
Iron 17.8mg	0%
Potassium 2483.1mg	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: 49.0%

Protein: 8.8%

Carbs: 42.2%