Mediterranean Bulgur Salad

Mediterranean Bulgur Salad

Bulgur, sometimes called cracked wheat or wheat groats, is a whole grain made from durum wheat and a higher fibre alternative to couscous. Enjoy bulgur paired with Mediterranean flavours in this fresh, flavourful summer salad.

  • Ingredients

    1 cup uncooked bulgur (250 mL)

    1 cup boiling water (250 mL)

    Juice and zest from 1 lemon (1)

    ¼ cup canola oil (60 mL)

    1 clove garlic, minced (1)

    1 red pepper, diced (1)

    1 yellow pepper, diced (1)

    ½ English cucumber, diced (1/2)

    2 Tbsp chopped parsley (30 mL)

    2 Tbsp chopped fresh dill (30 mL)

    2 Tbsp chopped fresh mint (30 mL)

    1 tsp salt (5 mL)

    ½ cup crumbled feta cheese (125 mL)

  • Directions
    1. Combine bulgur and boiling water in large bowl. Cover and let stand for about 30 minutes, until water is completely absorbed and bulgur is tender.
    2. Stir in lemon juice and zest, canola oil, and garlic. Let cool to room temperature.
    3. Add red and yellow pepper, cucumber, parsley, dill, mint and salt. Toss to combine. Gently stir in feta cheese. Transfer to a serving bowl.

Nutritional Analysis

Servings
6-8
Calories
170
Total Fat
9.6 g
Saturated Fat
2.1 g
Cholesterol
9 mg
Sodium
393 mg
Carbohydrates
17.5 g
Fiber
2.9 g
Sugars
1.8 g
Protein
4.2 g
Potassium
186 mg