Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
Mediterranean Bulgur Salad Recipe

Mediterranean Bulgur Salad Recipe


5 Stars 4 Stars 3 Stars 2 Stars 1 Star

4.8 from 13 reviews

  • Author: Emma
  • Total Time: 20 minutes
  • Yield: 4 servings 1x
  • Diet: Vegetarian

Description

A refreshing and satisfying Mediterranean Bulgur Salad packed with wholesome ingredients like bulgur wheat, cherry tomatoes, cucumber, olives, and feta cheese, dressed in a zesty lemon vinaigrette. Perfect for a light lunch or as a side dish for any meal.


Ingredients

Scale

Bulgur Salad:

  • 1 cup bulgur wheat
  • 1 1/2 cups boiling water
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1/2 red onion, finely chopped
  • 1/2 cup Kalamata olives, pitted and sliced
  • 1/2 cup crumbled feta cheese
  • 1/4 cup fresh parsley, chopped
  • 2 tablespoons fresh mint, chopped

Dressing:

  • 1/4 cup extra-virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon red wine vinegar
  • 1 teaspoon dried oregano
  • Salt and black pepper to taste

Instructions

  1. Prepare Bulgur: Place bulgur in a bowl, pour boiling water over it, cover, and let sit for 20 minutes until tender. Fluff with a fork.
  2. Combine Ingredients: Add tomatoes, cucumber, onion, olives, feta, parsley, and mint to the bulgur.
  3. Make Dressing: Whisk together olive oil, lemon juice, vinegar, oregano, salt, and pepper in a bowl.
  4. Toss: Pour dressing over the salad, toss gently to combine.
  5. Serve: Adjust seasoning if needed and serve chilled or at room temperature.

Notes

  • For extra protein, add grilled chicken or chickpeas.
  • This salad keeps well in the fridge for up to 3 days.
  • Prep Time: 20 minutes
  • Cook Time: 0 minutes
  • Category: Salad
  • Method: No-Cook
  • Cuisine: Mediterranean

Nutrition

  • Serving Size: 1 cup
  • Calories: 220
  • Sugar: 4g
  • Sodium: 350mg
  • Fat: 12g
  • Saturated Fat: 4g
  • Unsaturated Fat: 7g
  • Trans Fat: 0g
  • Carbohydrates: 24g
  • Fiber: 5g
  • Protein: 6g
  • Cholesterol: 15mg