Salads
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.
Updated
Ingredients
- 1 cup uncooked bulgur (250 mL)
- 1 cup boiling water (250 mL)
- Juice and zest from 1 lemon
- ¼ cup canola oil (60 mL)
- 1 clove garlic, minced
- 1 red pepper, diced
- 1 yellow pepper, diced
- ½ English cucumber, diced
- 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
- 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.
Nutritional Analysis
| 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 |
| Sugar | 1.8 g |
| Protein | 4.2 g |
| Potassium | 186 mg |
