Nut-Free Mediterranean Bulgur Wheat Salad
Brighten up your meals with this vibrant Nut-Free Mediterranean Bulgur Wheat Salad, a wholesome and satisfying dish packed with fresh, zesty flavors. Perfect for lunch, dinner, or as a side dish, this nut-free version of a Mediterranean classic combines tender bulgur wheat with crisp cucumber, juicy cherry tomatoes, and tangy red onion, all elevated by the herby freshness of parsley and mint. Creamy feta cheese and briny black olives add richness, while a simple lemon-olive oil dressing ties everything together. Quick to prepare in just 35 minutes and with no nuts in sight, this salad is a healthy, allergy-friendly option that can be served immediately or chilled for even deeper flavors. Ideal for meal prep or entertaining, it’s a crowd-pleaser that captures the essence of Mediterranean cuisine.
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Ingredients
- 200 grams bulgur wheat
- 500 ml water
- 1 medium cucumber
- 200 grams cherry tomatoes
- 1 small red onion
- 30 grams parsley
- 15 grams mint leaves
- 100 grams black olives
- 100 grams feta cheese
- 3 tablespoons lemon juice
- 4 tablespoons olive oil
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
Directions
Step 1
In a medium saucepan, bring 500 ml of water to a boil. Add the bulgur wheat, stir, cover, and reduce the heat to low. Simmer for 12-15 minutes, or until the bulgur is tender and the water is absorbed. Remove from heat and fluff with a fork. Allow to cool.
Step 2
While the bulgur is cooling, wash and dice the cucumber into small pieces. Halve the cherry tomatoes and thinly slice the red onion.
Step 3
Chop the parsley and mint leaves finely.
Step 4
Slice the black olives and crumble the feta cheese into small pieces.
Step 5
In a large mixing bowl, combine the cooled bulgur wheat, cucumber, cherry tomatoes, red onion, parsley, mint, olives, and feta cheese.
Step 6
In a small bowl, whisk together the lemon juice, olive oil, salt, and black pepper.
Step 7
Pour the dressing over the salad and toss gently to combine all the ingredients evenly.
Step 8
Serve immediately or refrigerate for at least 30 minutes to allow the flavors to meld together. Enjoy!
Nutrition Facts
| Serving size | (1567.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1710.3 |
| Total Fat 92.4g | 0% |
| Saturated Fat 24.9g | 0% |
| Polyunsaturated Fat 6.6g | |
| Cholesterol 89mg | 0% |
| Sodium 3143.3mg | 0% |
| Total Carbohydrate 194.8g | 0% |
| Dietary Fiber 46.4g | 0% |
| Total Sugars 15.4g | |
| Protein 46.0g | 0% |
| Vitamin D 16IU | 0% |
| Calcium 901.8mg | 0% |
| Iron 16.8mg | 0% |
| Potassium 2184.9mg | 0% |
Source of Calories