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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)
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- 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.
- Stir in lemon juice and zest, canola oil, and garlic. Let cool to room temperature.
- Add red and yellow pepper, cucumber, parsley, dill, mint and salt. Toss to combine. Gently stir in feta cheese. Transfer to a serving bowl.
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.
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