Nut-Free Mediterranean Bulgur Salad

Brighten up your table with this refreshing Nut-Free Mediterranean Bulgur Salad, a vibrant and wholesome dish that’s perfect for a quick lunch, healthy side, or light dinner. Featuring tender, nutty bulgur wheat as its base, this salad is brimming with crisp cucumbers, juicy cherry tomatoes, sweet red bell pepper, and a pop of tangy red onion. Fresh parsley and mint bring an herby freshness, while crumbled feta cheese adds creamy, salty depth. Tossed in a zesty lemon-oregano dressing and free from nuts, it’s an allergy-friendly option packed with Mediterranean-inspired flavors. Ready in just 30 minutes, this easy-to-make recipe is a surefire crowd-pleaser and ideal for meal prep or summer picnics.

Nutriscore Rating: 74/100

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
• 1 medium red bell pepper
• 0.5 medium red onion
• 0.5 cup fresh parsley
• 0.25 cup fresh mint
• 0.5 cup feta cheese
• 3 tablespoons extra virgin olive oil
• 3 tablespoons lemon juice
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.5 teaspoon dried oregano

Directions

Step 1

In a medium saucepan, bring 2 cups of water to a boil. Add 1 cup of bulgur wheat, reduce the heat to low, cover the pan, and let it simmer for about 12-15 minutes until all the water is absorbed and the bulgur is tender.

Step 2

While the bulgur is cooking, dice 1 medium cucumber, 1 red bell pepper, and 1/2 of a medium red onion. Cut 1 cup of cherry tomatoes into halves or quarters, depending on size.

Step 3

Finely chop 1/2 cup of fresh parsley and 1/4 cup of fresh mint leaves.

Step 4

Once the bulgur is cooked, remove it from the heat and let it sit covered for an additional 5 minutes. Then, fluff it with a fork and transfer it to a large mixing bowl to cool.

Step 5

In a small bowl, whisk together 3 tablespoons of extra virgin olive oil, 3 tablespoons of lemon juice, 1/2 teaspoon of salt, 1/4 teaspoon of black pepper, and 1/2 teaspoon of dried oregano.

Step 6

Once the bulgur is slightly cooled, add the chopped vegetables, herbs, and 1/2 cup of crumbled feta cheese to the mixing bowl with the bulgur.

Step 7

Pour the dressing over the salad and gently toss all ingredients together until well combined.

Step 8

Taste the salad and adjust the seasoning if needed. Serve at room temperature or chilled. Enjoy!

Nutrition Facts

Serving size	(1396.3g)

Amount per serving	% Daily Value*
Calories	1326.8

Total Fat 62.0g	0%
Saturated Fat 16.6g	0%
Polyunsaturated Fat 0.5g
Cholesterol 66.8mg	0%
Sodium 2118.7mg	0%
Total Carbohydrate 173.2g	0%
Dietary Fiber 41.3g	0%
Total Sugars 16.4g
Protein 38.9g	0%

Vitamin D 12IU	0%
Calcium 598.6mg	0%
Iron 9.0mg	0%
Potassium 2114.5mg	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: 39.7%

Protein: 11.1%

Carbs: 49.3%