Pin it

Bulgur Greek Salad Recipe

Bulgur wheat, typically seen in the Middle Eastern tabbouleh, has got to be one of the easiest grains to prepare and it tastes delicious with practically anything added to it. Here, it’s tossed with the flavors of Greece using fresh tomatoes and cucumbers straight from the garden. Serve this salad at a backyard barbecue or pack it for a satisfying lunch at work. It won’t disappoint! (Note: for a gluten-free or vegan option, substitute equal parts quinoa for bulgur and leave out the feta cheese.)

Bulghur Greek Salad Recipe

Photo by Renee Blair

Bulgur Greek Salad Recipe

Yields approximately 9 cups
Serves 6

Prep time: 30 minutes

The Skinny

Per 1 1/2-cup serving:

  • 182 cal
  • 10 g fat
  • 20 g carbs
  • 220 mg sodium
  • 5 g fiber
  • 4 g sugar
  • 5 g protein

Ingredients

1 cup uncooked bulgur wheat
1 1/2 cups boiling water
1 chopped medium cucumber (about 2 cups chopped)
1 1/2 cups chopped tomatoes
1/4 cup pitted and halved kalamata olives,
half of a red onion, finely chopped (1 cup chopped)
1 tablespoon chopped fresh oregano
salt and pepper to taste
1/2 cup feta cheese, crumbled
mixed salad greens for serving

For the dressing:
1 garlic clove, finely chopped
juice and zest of 1 lemon
1/4 cup olive oil
1/4 tsp sea salt

Preperation

  1. Prepare the bulgur. In a large mixing bowl, combine the bulgur and the boiling water. Cover with a large dinner plate and let sit 30 minutes, or until all water is absorbed.
  2. While the bulgur sits, prepare the cucumber, tomatoes, olives, onion and oregano. Set aside.
  3. Combine the dressing ingredients in a small bowl and whisk well. Set aside.
  4. When the water is absorbed from the bulgur, add the dressing and stir well to combine. Then, add the prepped vegetables and feta cheese and toss gently again to combine. Season to taste with salt and pepper.
  5. Serve over salad greens, if desired.

For more recipes from Renee, visit www.nourishtheroots.com and follow her on Facebook.

Comments