Bulgur Wheat Salad
This bulgur wheat salad recipe is easy to make with Mediterranean flavors like crisp vegetables, fresh dill, chickpeas, feta cheese and a lemon dressing.
Ingredients
Salad Dressing
Salad
- 2 cups cooked bulgur , I used medium-grind
- 15 ounces chickpeas (1 can), drained and rinsed
- 1 small cucumber , diced (about 1 cup)
- 1 red bell pepper , finely chopped
- ⅓ cup red onion , finely chopped
- ⅓ cup fresh Italian parsley , finely chopped
- ⅓ cup dill , finely chopped
- ½ cup crumbled feta cheese
Optional: Add cooked, chopped chicken, avocado, tomatoes
Instructions
Dressing
- In a small bowl, combine 2 teaspoons lemon zest, 1/3 cup lemon juice, 1/4 cup olive oil, 1 Tablespoon honey, 1 teaspoon Dijon mustard, 3/4 teaspoon salt, and 1/8 teaspoon black pepper. Whisk well. Dressing may be prepared up to 3 days in advance.
Salad
- Prepare bulgur according to package instructions. I have found that 3/4 cups dry makes about 2 cups cooked. Bulgur may be prepared up to 3 days in advance.
- In a large bowl, combine all the salad ingredients and add salt and pepper to taste. You may also add more lemon juice, if you like. Toss to mix.
- Re-whisk the dressing and pour over the salad. Toss until well coated.
Notes
Storage: Store leftover salad in an airtight container in the refrigerator for up to 3 days.
Gluten-free: If you'd like to make this gluten free quinoa you can swap the bulgur with quinoa. For dairy free, leave out the cheese.
Nutrition
Calories: 351kcal, Carbohydrates: 55g, Protein: 12g, Fat: 11g, Saturated Fat: 2g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 6g, Cholesterol: 8mg, Sodium: 348mg, Potassium: 482mg, Fiber: 13g, Sugar: 7g, Vitamin A: 914IU, Vitamin C: 31mg, Calcium: 106mg, Iron: 3mg
Nutrition provided is an estimate. It will vary based on specific ingredients used.
