Mediterranean Bulgar Salad

Mediterranean Bulgar Salad
Staff Writer
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

10
Servings
475
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. 

Nutritional Facts

Total Fat
28g
40%
Sugar
7g
8%
Saturated Fat
10g
42%
Cholesterol
11mg
4%
Carbohydrate, by difference
47g
36%
Protein
14g
30%
Vitamin A, RAE
1µg
0%
Vitamin C, total ascorbic acid
2mg
3%
Vitamin K (phylloquinone)
5µg
6%
Calcium, Ca
80mg
8%
Choline, total
29mg
7%
Fiber, total dietary
5g
20%
Folate, total
30µg
8%
Iron, Fe
5mg
28%
Magnesium, Mg
104mg
33%
Manganese, Mn
2mg
100%
Niacin
2mg
14%
Pantothenic acid
1mg
20%
Phosphorus, P
266mg
38%
Selenium, Se
10µg
18%
Sodium, Na
432mg
29%
Water
81g
3%
Zinc, Zn
2mg
25%

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.