Wheat Salad with Vegetables

Brighten up your mealtime with this wholesome and refreshing Wheat Salad with Vegetables! Featuring tender whole wheat (choose between nutty wheat berries or quick-cooking bulgur) tossed with a medley of crisp cherry tomatoes, crunchy cucumbers, sweet red bell peppers, and fragrant fresh parsley, this salad is a celebration of vibrant flavors and textures. A zesty olive oil and lemon juice dressing ties everything together, while optional crumbled feta cheese adds a creamy, tangy finish. Ready in just 40 minutes, this recipe is perfect for meal prep, a light lunch, or a colorful side dish. Packed with nutrients and bursting with freshness, this wheat salad is a satisfying, healthy option that’s as versatile as it is delicious!

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup whole wheat (bulgur or wheat berries)
• 2 cups water
• 1 cup cherry tomatoes
• 1 medium cucumber
• 1 red bell pepper
• 0.25 cup red onion
• 0.5 cup fresh parsley
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 0.5 teaspoons salt
• 0.25 teaspoons black pepper
• 0.5 cup feta cheese (optional)

Directions

Step 1

Rinse the wheat (bulgur or wheat berries) under cold water and drain well.

Step 2

In a medium saucepan, bring 2 cups of water to a boil. Add the wheat and reduce the heat to low. Cover and simmer until the wheat is tender and the water is absorbed, about 20-25 minutes for wheat berries or 10-15 minutes for bulgur.

Step 3

While the wheat is cooking, dice the cherry tomatoes, cucumber, and red bell pepper into small, bite-sized pieces. Finely chop the red onion and fresh parsley.

Step 4

Once the wheat is cooked, transfer it to a large mixing bowl and let it cool to room temperature.

Step 5

Add the diced tomatoes, cucumber, red bell pepper, red onion, and parsley to the bowl with the cooled wheat.

Step 6

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

Step 7

Pour the dressing over the salad and toss gently until all ingredients are well combined and evenly coated.

Step 8

If desired, crumble feta cheese over the top for added flavor.

Step 9

Serve immediately or chill in the refrigerator for at least 30 minutes to allow the flavors to meld.

Nutrition Facts

Serving size	(1399.2g)

Amount per serving	% Daily Value*
Calories	1386.6

Total Fat 59.4g	0%
Saturated Fat 23.4g	0%
Polyunsaturated Fat 2.7g
Cholesterol 106.8mg	0%
Sodium 2616.4mg	0%
Total Carbohydrate 184.7g	0%
Dietary Fiber 32.1g	0%
Total Sugars 17.1g
Protein 47.0g	0%

Vitamin D 0IU	0%
Calcium 809.9mg	0%
Iron 11.5mg	0%
Potassium 2185.1mg	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: 36.6%

Protein: 12.9%

Carbs: 50.6%