Vegan Mediterranean Bulgur Wheat Salad

Bright, zesty, and packed with wholesome ingredients, this Vegan Mediterranean Bulgur Wheat Salad is a vibrant celebration of fresh flavors and hearty textures. Perfect for a light lunch or an impressive side dish, this recipe combines nutty bulgur wheat with juicy cherry tomatoes, crisp cucumber, crunchy bell pepper, and fragrant herbs like parsley and mint. Kalamata olives and tangy capers add a Mediterranean twist, while a simple lemon-olive oil dressing ties it all together. Ready in just 30 minutes, this vegan salad is both nutritious and delicious, making it a go-to for healthy eating. Ideal keywords include "vegan Mediterranean recipes," "bulgur wheat salad," and "healthy plant-based meals."

Nutriscore Rating: 75/100

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 parsley
• 0.25 cup mint leaves
• 0.25 cup olive oil
• 0.25 cup lemon juice
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 0.5 cup kalamata olives
• 2 tablespoons capers

Directions

Step 1

In a medium saucepan, bring 2 cups of water to a boil. Add 1 cup of bulgur wheat, stir, cover, and remove from heat. Let it sit for 12-15 minutes until the bulgur absorbs the water and becomes tender.

Step 2

While the bulgur is cooking, prepare the vegetables. Halve the cherry tomatoes, peel and dice the cucumber, and dice the red bell pepper. Finely chop the red onion.

Step 3

Chop the parsley and mint leaves finely.

Step 4

In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper to make the dressing.

Step 5

Once the bulgur is cooked, fluff it with a fork and let it cool slightly in a large mixing bowl.

Step 6

Add the prepared vegetables, parsley, and mint to the bulgur. Toss gently to combine.

Step 7

Stir in the kalamata olives and capers.

Step 8

Pour the dressing over the salad and toss everything together until well coated.

Step 9

Taste and adjust the seasoning if needed before serving.

Nutrition Facts

Serving size	(1498.3g)

Amount per serving	% Daily Value*
Calories	1587.8

Total Fat 90.3g	0%
Saturated Fat 13.2g	0%
Polyunsaturated Fat 5.4g
Cholesterol 0mg	0%
Sodium 3092.4mg	0%
Total Carbohydrate 182.1g	0%
Dietary Fiber 51.5g	0%
Total Sugars 16.8g
Protein 29.9g	0%

Vitamin D 0IU	0%
Calcium 474.5mg	0%
Iron 14.1mg	0%
Potassium 2203.7mg	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: 48.9%

Protein: 7.2%

Carbs: 43.9%