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Mediterranean Bulgur Salad Recipe
Mediterranean Bulgur Salad Recipe photo by Taste of Home

Mediterranean Bulgur Salad Recipe

Publisher Photo
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.
TOTAL TIME: Prep: 15 min. Cook: 20 min. + cooling
MAKES:9 servings
TOTAL TIME: Prep: 15 min. Cook: 20 min. + cooling
MAKES: 9 servings

Ingredients

  • 3 cups vegetable broth
  • 1-1/2 cups uncooked bulgur
  • 6 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 2 tablespoons minced fresh parsley
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
  • 2 cups halved cherry tomatoes
  • 1 cup chopped cucumber
  • 8 green onions, sliced
  • 1 package (4 ounces) crumbled feta cheese
  • 1/2 cup pine nuts, toasted

Nutritional Facts

1 cup equals 298 calories, 17 g fat (3 g saturated fat), 7 mg cholesterol, 657 mg sodium, 31 g carbohydrate, 8 g fiber, 10 g protein.

Directions

  1. In a large saucepan, bring broth and bulgur to a boil over high heat. Reduce heat; cover and simmer for 20 minutes or until tender and broth is almost absorbed. Remove from the heat; let stand at room temperature, uncovered, until broth is absorbed.
  2. In a small bowl, whisk the oil, lemon juice, parsley, salt and pepper.
  3. In a large serving bowl, combine the bulgur, beans, tomatoes, cucumber and onions. Drizzle with dressing; toss to coat. Sprinkle with cheese and pine nuts. Yield: 9 servings.
Originally published as Mediterranean Bulgur Salad in Country Woman January/February 2007, p37

Nutritional Facts

1 cup equals 298 calories, 17 g fat (3 g saturated fat), 7 mg cholesterol, 657 mg sodium, 31 g carbohydrate, 8 g fiber, 10 g protein.

Light-Bodied White Wine

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.

Reviews for Mediterranean Bulgur Salad

AVERAGE RATING
   (8)
RATING DISTRIBUTION
5 Star
 (8)
4 Star
 (0)
3 Star
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2 Star
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MY REVIEW
Reviewed May. 12, 2014

I made it for Mothers Day and everyone loved it. Several people asked for the recipe!

MY REVIEW
Reviewed Jan. 3, 2014

So good! Added slightly less olive oil but otherwise followed recipe. Even better on day 2 and 3.

MY REVIEW
Reviewed Feb. 3, 2013

I made it without the pine nuts and feta cheese, it was very tasty and delicious. Will make it again, it's a great option for a healthy side dish.

MY REVIEW
Reviewed Jun. 21, 2012

Have made it several times with no changes. Healthy and tasty, as described.

MY REVIEW
Reviewed May. 8, 2011

I tried another recipe before finding this one. The changes I made to the other recipe make it much like this one.

Rather than cook the bulgur I just brought the broth to a boil, added the grain and let it set for an hour.

To the broth I added a tsp. of fresh rosemary, minced and the zest of two lemons.

I didn't have a cucumber or green onions. To add bulk I added a can of artichoke hearts (not in oil).

I also did not add any cheese.

I am looking forward to making this again with the addition of nuts.

All in all a tasty dish.

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