Soy-Free Mediterranean Bulgur Salad

Bright, fresh, and irresistibly flavorful, this Soy-Free Mediterranean Bulgur Salad is a wholesome twist on a classic favorite. Loaded with vibrant veggies like cucumber, cherry tomatoes, and red bell pepper, and accented with the bold flavors of kalamata olives, parsley, mint, and tangy lemon dressing, this dish is a Mediterranean dream come true. Nutty bulgur wheat forms the hearty base, while crumbled feta cheese adds a creamy, savory finish. Quick and easy to prepare in under 40 minutes, this vegetarian salad is perfect as a light main course or a refreshing side dish. Say goodbye to soy and hello to natural, delicious ingredients with this satisfying recipe that’s ideal for meal prep, potlucks, or simply upgrading your weeknight dinners!

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup bulgur wheat
• 2 cups water
• 1 medium cucumber
• 1 cup cherry tomatoes
• 1 medium red bell pepper
• 0.5 medium red onion
• 0.5 cup parsley
• 0.25 cup fresh mint leaves
• 0.5 cup kalamata olives
• 3 tablespoons extra virgin olive oil
• 3 tablespoons lemon juice
• 1 clove garlic
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.5 cup feta cheese

Directions

Step 1

Place 1 cup of bulgur wheat in a medium saucepan. Add 2 cups of water and bring to a boil over medium heat.

Step 2

Once boiling, reduce the heat to low, cover, and let the bulgur simmer for about 12-15 minutes or until tender. Drain any excess water and fluff the bulgur with a fork. Allow it to cool to room temperature.

Step 3

While the bulgur cooks and cools, prepare the vegetables. Peel and finely dice 1 medium cucumber. Halve or quarter 1 cup of cherry tomatoes, depending on their size.

Step 4

Dice 1 medium red bell pepper and finely chop half a medium red onion.

Step 5

Finely chop 0.5 cup of fresh parsley and 0.25 cup of fresh mint leaves. Pit and halve 0.5 cup of kalamata olives.

Step 6

In a small mixing bowl, whisk together 3 tablespoons of extra virgin olive oil, 3 tablespoons of freshly squeezed lemon juice, 1 minced garlic clove, 0.5 teaspoon of salt, and 0.25 teaspoon of black pepper to create the dressing.

Step 7

In a large salad bowl, combine the cooked and cooled bulgur with the prepared cucumber, tomatoes, red bell pepper, red onion, parsley, mint, and olives.

Step 8

Pour the dressing over the salad and toss well to evenly coat all ingredients. Adjust the seasoning if needed.

Step 9

Gently fold in 0.5 cup of crumbled feta cheese.

Step 10

Serve immediately or refrigerate for up to an hour to allow the flavors to meld. Enjoy your refreshing Soy-Free Mediterranean Bulgur Salad!

Nutrition Facts

Serving size	(1571.6g)

Amount per serving	% Daily Value*
Calories	1665.1

Total Fat 92.5g	0%
Saturated Fat 20.4g	0%
Polyunsaturated Fat 0.6g
Cholesterol 66.8mg	0%
Sodium 3549.0mg	0%
Total Carbohydrate 189.9g	0%
Dietary Fiber 53.6g	0%
Total Sugars 19.5g
Protein 42.0g	0%

Vitamin D 12IU	0%
Calcium 886.3mg	0%
Iron 18.2mg	0%
Potassium 2411.3mg	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: 47.3%

Protein: 9.5%

Carbs: 43.2%