Mediterranean Bulgar Salad

Staff Writer
Mediterranean Bulgar Salad
Taste of Home

Whether it's health or taste you're after, it doesn't get any better than this — bulgur, beans, tomatoes, pine nuts, and olive oil team up in this vegetarian main dish salad. CW's food editor, Wendy Stenman, created this just for The Healthy Kitchen and shared it with Taste of Home.

Click here to see 10 Best Back-of-the-Can Recipes

Ready in
40 m
10
Servings
291
Calories Per Serving
Deliver Ingredients

Ingredients

  • 3 Cups vegetable broth
  • 1 1/2 Cup uncooked bulgar
  • 6 Tablespoons olive oil
  • 2 Tablespoons lemon juice
  • 2 Tablespoons minced parsley
  • 1/2 Teaspoon salt
  • 1/4 Teaspoon pepper
  • One 15-ounce can garbanzo beans, rinsed and drained
  • 2 Cups halved cherry tomatoes
  • 1 Cup chopped cucumber
  • 8 green onions, sliced
  • One 4-ounce package crumbled feta cheese
  • 1/2 Cup pine nuts, toasted

Directions

In a large saucepan, bring the broth and bulgur to a boil over high heat. Reduce the heat, cover, and simmer for 20 minutes or until tender and the broth is almost absorbed. Remove from the heat and let stand at room temperature, uncovered, until the broth is absorbed.

In a small bowl, whisk the oil, lemon juice, parsley, salt, and pepper. In a large serving bowl, combine the bulgur, beans, tomatoes, cucumber, and onions. Drizzle with the dressing and toss to coat. Sprinkle with cheese and pine nuts to garnish. 

Mediterranean Shopping Tip

As an alternative to sugary, salty, processed foods, try shopping for fruits and vegetables that are in season.

Mediterranean Cooking Tip

For a healthier alternative, substitute honey or molasses for sugar in baking recipes, and use a 3:1 blend of canola oil to olive oil instead of butter when cooking over the flame.

Nutritional Facts

Total Fat
17g
26%
Sugar
4g
N/A
Saturated Fat
3g
17%
Cholesterol
10mg
3%
Protein
9g
18%
Carbs
30g
10%
Vitamin A
41µg
5%
Vitamin B12
0.2µg
3.2%
Vitamin B6
0.2mg
10.9%
Vitamin C
10mg
16%
Vitamin E
2mg
11%
Vitamin K
54µg
67%
Calcium
101mg
10%
Fiber
6g
26%
Folate (food)
45µg
N/A
Folate equivalent (total)
45µg
11%
Iron
2mg
10%
Magnesium
73mg
18%
Monounsaturated
8g
N/A
Niacin (B3)
2mg
9%
Phosphorus
191mg
27%
Polyunsaturated
4g
N/A
Potassium
323mg
9%
Riboflavin (B2)
0.2mg
9.6%
Sodium
329mg
14%
Thiamin (B1)
0.1mg
8.4%
Zinc
2mg
10%

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