Soy-Free Mediterranean Bulgur Wheat Salad
Bright, wholesome, and completely soy-free, this Mediterranean Bulgur Wheat Salad is the ultimate guilt-free dish that's as satisfying as it is flavorful. Packed with nutrient-rich bulgur wheat, crisp veggies like cucumber, cherry tomatoes, and red bell pepper, plus the briny tang of Kalamata olives, this vibrant salad is bursting with fresh Mediterranean flavors. A refreshing mix of parsley and mint enhances every bite, while a zesty lemon-olive oil dressing ties everything together. Finished with a sprinkle of creamy feta cheese, this quick and easy recipe comes together in just 35 minutes, making it perfect for meal prep, light lunches, or a crowd-pleasing side. Healthy, versatile, and full of texture, this bulgur wheat salad is a must-try for fans of Mediterranean cuisine!
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Ingredients
- 1 cup Bulgur wheat
- 2 cups Water
- 1 English cucumber
- 1 cup Cherry tomatoes
- 1 Red bell pepper
- 0.5 Red onion
- 0.5 cup Kalamata olives
- 0.5 cup Fresh parsley
- 0.25 cup Fresh mint leaves
- 0.25 cup Lemon juice
- 0.25 cup Extra-virgin olive oil
- 0.5 teaspoon Salt
- 0.25 teaspoon Ground black pepper
- 0.5 cup Crumbled feta cheese
Directions
Step 1
In a medium-sized pot, bring 2 cups of water to a boil. Add 1 cup of bulgur wheat and reduce the heat to low. Cover the pot and let it simmer for about 12-15 minutes, or until the bulgur is tender and the water is absorbed. Remove from heat and let it cool.
Step 2
While the bulgur is cooking, prepare the vegetables: dice the English cucumber, halve the cherry tomatoes, chop the red bell pepper, and finely dice the red onion. Transfer all the prepared vegetables into a large mixing bowl.
Step 3
Slice the Kalamata olives into halves and add them to the mixing bowl with the vegetables.
Step 4
Finely chop the fresh parsley and fresh mint leaves, and add them to the bowl.
Step 5
In a small bowl, whisk together the lemon juice, extra-virgin olive oil, salt, and ground black pepper to create the dressing.
Step 6
Once the bulgur has cooled to room temperature, fluff it with a fork, then add it to the mixing bowl with the vegetables and herbs.
Step 7
Pour the dressing over the salad and gently toss everything together to ensure all ingredients are well combined.
Step 8
Lastly, sprinkle the crumbled feta cheese over the salad and give it one final toss to incorporate the cheese.
Step 9
Serve the Soy-Free Mediterranean Bulgur Wheat Salad immediately, or refrigerate it for a few hours to allow the flavors to meld together. Enjoy!
Nutrition Facts
| Serving size | (1698.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1823.8 |
| Total Fat 106.6g | 0% |
| Saturated Fat 21.1g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 53.4mg | 0% |
| Sodium 3682.3mg | 0% |
| Total Carbohydrate 194.3g | 0% |
| Dietary Fiber 54.7g | 0% |
| Total Sugars 22.2g | |
| Protein 42.8g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 746.2mg | 0% |
| Iron 17.5mg | 0% |
| Potassium 2619.5mg | 0% |
Source of Calories