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Mediterranean Bulgur Salad Recipe

Mediterranean Bulgur Salad Recipe


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4.8 from 22 reviews

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

Description

This Mediterranean Bulgur Salad is a refreshing and flavorful dish perfect for a light lunch or side. Packed with wholesome ingredients and a zesty dressing, it’s a satisfying choice for any occasion.


Ingredients

Bulgur Wheat:

1 cup bulgur wheat

Boiling Water:

1 1/2 cups

Cherry Tomatoes:

1 cup, halved

Cucumber:

1, diced

Red Onion:

1/2, finely chopped

Kalamata Olives:

1/2 cup, pitted and sliced

Feta Cheese:

1/2 cup, crumbled

Parsley:

1/4 cup, chopped

Mint:

2 tablespoons, chopped

Extra-Virgin Olive Oil:

1/4 cup

Lemon Juice:

2 tablespoons

Red Wine Vinegar:

1 tablespoon

Dried Oregano:

1 teaspoon

Salt and Black Pepper:

To taste


Instructions

  1. Prepare Bulgur: Place bulgur wheat in a bowl and cover with boiling water. Let sit for 20 minutes until tender.
  2. Combine Ingredients: Fluff bulgur with a fork and add tomatoes, cucumber, red onion, olives, feta, parsley, and mint.
  3. Make Dressing: Whisk together olive oil, lemon juice, vinegar, oregano, salt, and pepper in a small bowl.
  4. Toss Salad: Pour dressing over the salad and gently toss to combine.
  5. Adjust Seasoning: Taste and adjust salt and pepper as needed.
  6. Serve: Enjoy chilled or at room temperature.

Notes

  • For added protein, include grilled chicken or chickpeas.
  • This salad can be refrigerated and enjoyed 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