Mediterranean-Inspired Bulgur Salad with Feta and Herbs
This refreshing and vibrant bulgur salad is inspired by the flavors of North Africa. It's a delightful mix of nutty bulgur wheat, tangy feta cheese, and a medley of fresh vegetables and herbs that promise a burst of flavor in every bite. Perfect as a standalone dish or a side, it's both nutritious and satisfying.
4
Servings
313
Calories
15
Ingredients
Ingredients
bulgur wheat
1 1/2 cups (dry)
boiling water
1 1/4 cups (none)
olive oil
4 tablespoons (none)
lemon juice
3 tablespoons (freshly squeezed)
garlic powder
1/2 teaspoon (none)
salt
to taste (none)
pepper
to taste (freshly ground)
fresh mint
2 tablespoons (chopped)
fresh cilantro
3 tablespoons (chopped)
red bell pepper
1 (broiled, peeled, seeded, and sliced)
scallions
1 bunch (chopped)
cucumber
1/2 (chopped)
black olives
1/3 cup (pitted and sliced)
feta cheese
2 cups (crumbled)
lime wedges
as needed (to serve)
Instructions
1
Add the bulgur wheat to a large, heat-resistant bowl.
2
Pour the boiling water over the bulgur, cover, and let it soak for about 30 minutes or until all the water is absorbed. Stir occasionally with a fork to prevent clumping.
3
While the bulgur is soaking, preheat the broiler and place the red bell pepper on a baking sheet.
4
Broil the red bell pepper until the skin blisters and chars, turning occasionally. Once done, remove from oven and let cool.
5
Peel the cooled pepper, remove seeds, and slice into thin strips. Set aside.
6
In a separate bowl, whisk together the olive oil, lemon juice, garlic powder, salt, and pepper.
7
Once the bulgur is ready, drizzle the olive oil mixture over it. Add the chopped mint and cilantro, and mix well.
8
Gently fold in the sliced red pepper, scallions, cucumber, olives, and crumbled feta cheese.
9
Transfer the salad to a serving dish, cover, and chill in the refrigerator until ready to serve.
10
Before serving, garnish with lime wedges for added zest.
Nutrition Information
17.5g
Fat
30g
Carbs
12.5g
Protein
7.5g
Fiber
425mg
Sodium
Frequently Asked Questions
Frequently Asked Questions
What is the main base of the Mediterranean-Inspired Bulgur Salad?
The main base of this salad is nutty bulgur wheat.
Is this recipe suitable for vegetarians?
Yes, this recipe is tagged as vegetarian.
How many calories are in a single serving?
There are 313 calories per serving.
How many servings does this recipe provide?
This recipe makes 4 servings.
How do I prepare the bulgur wheat?
Pour boiling water over the bulgur in a heat-resistant bowl, cover, and let it soak for about 30 minutes until the water is absorbed.
What is the fat content per serving?
Each serving contains 17.5g of fat.
How many carbohydrates are in this salad?
There are 30g of carbohydrates per serving.
How much protein does this salad offer?
This salad provides 12.5g of protein per serving.
What is the fiber content of this dish?
This recipe contains 7.5g of fiber per serving.
What is the sodium content per serving?
The salad contains 425mg of sodium per serving.
What ingredients make up the dressing?
The dressing is a mixture of olive oil, freshly squeezed lemon juice, garlic powder, salt, and pepper.
Which fresh herbs are used in this recipe?
Fresh mint and fresh cilantro are used to add flavor.
How should the red bell pepper be prepared?
The red bell pepper should be broiled until the skin chars, then peeled, seeded, and sliced into thin strips.
What type of olives are recommended?
The recipe calls for 1/3 cup of pitted and sliced black olives.
How much feta cheese is required?
The recipe uses 2 cups of crumbled feta cheese.
What other vegetables are included in the salad?
In addition to the red pepper, the salad includes scallions and chopped cucumber.
How is the salad garnished before serving?
The salad is garnished with lime wedges for added zest.
Is this salad gluten-free?
No, bulgur wheat is a grain derived from wheat and contains gluten.
Should the salad be served immediately?
It is recommended to chill the salad in the refrigerator before serving.
How long does the bulgur wheat need to soak?
It should soak for approximately 30 minutes.
How many total ingredients are used in this recipe?
There are 15 ingredients in this recipe.
What culinary region inspired this recipe?
This salad is inspired by the flavors of North Africa and the Mediterranean.
Is this recipe considered healthy?
Yes, it is tagged as both healthy and nutritious.
What type of oil is best for this recipe?
The recipe specifies using 4 tablespoons of olive oil.
Does the recipe use fresh garlic?
No, it uses 1/2 teaspoon of garlic powder.
What kind of pepper should I use?
Freshly ground pepper is recommended to taste.
How much lemon juice is needed?
The recipe calls for 3 tablespoons of freshly squeezed lemon juice.
How much dry bulgur wheat is used?
The recipe uses 1 1/2 cups of dry bulgur wheat.
How much boiling water is needed for the bulgur?
You will need 1 1/4 cups of boiling water.
Under what category is this recipe classified?
This recipe is categorized under Salads.