If you’re looking for a flavorful and nutritious dish that captures the essence of the Mediterranean diet, then look no further than this recipe for Mediterranean Bulgur Salad. Packed with fresh ingredients and vibrant flavors, this salad is a perfect balance of wholesome grains, crisp vegetables, and zesty dressing. Whether you’re preparing it for a weekday lunch or serving it at a summer gathering, this salad is sure to impress your taste buds and your guests. Let’s dive into how to create this delicious and healthy dish.
Mediterranean Bulgur Salad
Ingredients:
– 1 cup bulgur wheat
– 1 1/2 cups vegetable broth
– 1 cucumber, diced
– 1 pint cherry tomatoes, halved
– 1/2 red onion, finely chopped
– 1/2 cup fresh parsley, chopped
– 1/4 cup fresh mint, chopped
– 1/3 cup kalamata olives, pitted and sliced
– 4 oz feta cheese, crumbled
For the dressing:
– 1/4 cup extra-virgin olive oil
– 2 tablespoons lemon juice
– 1 garlic clove, minced
– 1 teaspoon Dijon mustard
– Salt and pepper to taste
Instructions:
1. In a medium saucepan, bring the vegetable broth to a boil. Add the bulgur wheat, stir, cover, and remove from heat. Let it sit for about 15-20 minutes, or until all the liquid is absorbed. Fluff the bulgur with a fork and let it cool to room temperature.
2. In a large mixing bowl, combine the cooked bulgur wheat, diced cucumber, cherry tomatoes, red onion, parsley, mint, and kalamata olives.
3. In a small bowl, whisk together the ingredients for the dressing – olive oil, lemon juice, minced garlic, Dijon mustard, salt, and pepper.
4. Pour the dressing over the bulgur salad ingredients and toss until everything is well coated.
5. Gently fold in the crumbled feta cheese, making sure it is evenly distributed throughout the salad.
6. Refrigerate the salad for at least 30 minutes to allow the flavors to meld together. Before serving, give it a final toss and adjust the seasoning if needed.
7. Serve the Mediterranean Bulgur Salad chilled as a light and refreshing meal on its own or as a side dish to grilled meats or fish. It is also perfect for picnics, potlucks, or as a meal prep option for busy weekdays.
This salad is not only delicious but also a great source of fiber, vitamins, and antioxidants from the fresh vegetables and herbs. The bulgur wheat adds a nutty flavor and chewy texture, making it a satisfying dish that is both filling and wholesome. The tangy feta cheese and briny olives complement the crisp veggies perfectly, while the lemony dressing ties everything together with a bright and zesty touch.
Expand your culinary repertoire with this Mediterranean Bulgur Salad that brings the flavors of the Mediterranean right to your table. It’s a versatile and nutritious dish that is easy to prepare and full of vibrant flavors that will transport you to the sun-soaked shores of the Mediterranean. Enjoy the goodness of this salad and share it with your loved ones for a delicious and healthy dining experience.
