Mediterranean Bulgur Salad with Carrots, Almonds and Feta
User Reviews
4.5
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Prep Time
30 mins
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Total Time
30 mins
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Servings
6 servings
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Calories
183 kcal
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Course
Salad
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Cuisine
Mediterranean
Mediterranean Bulgur Salad with Carrots, Almonds and Feta
Description
The salad begins by soaking bulgur wheat in boiling water until tender, then draining any excess liquid and allowing it to cool. A dressing made with olive oil, fresh lemon juice, ground cumin, coriander, cayenne, salt, and pepper is whisked together and combined with the cooled bulgur. Shredded carrots, thinly sliced green onions, freshly chopped cilantro and mint, toasted sliced almonds, and crumbled feta cheese are gently folded in to add freshness, herbaceousness, crunch, and creaminess.
The finished salad offers a complex blend of textures and bright citrus and spice notes complementing the nutty wheat and fresh herbs. It is ready to serve immediately or can be chilled for later. The almonds should be added just before serving to maintain their crunchiness.
This versatile salad can accompany grilled meats or be eaten on its own. It keeps well refrigerated for several days, making it suitable for make-ahead meals or leftovers.
Ingredients
- 1 cup bulgur wheat medium grind
- 1 1/4 cups water boiling
- kosher salt fresh ground, to taste
- black pepper fresh ground, to taste
- 2 cups carrot shredded
- 1/4 cup green onion thinly sliced
- 1/4 cup cilantro chopped, fresh
- 1/4 cup mint chopped, fresh
- 1/4 cup almonds toasted, sliced
- 1/3 cup feta cheese crumbled
- 1 1/2 tablespoons olive oil
- 6 tablespoons lemon juice about 1 1/2 lemons, fresh
- 1/2 teaspoon cumin ground
- 1/4 teaspoon ground coriander
- 1/8 teaspoon cayenne pepper
Instructions
- Place the bulgur in a medium bowl and cover with boiling water. Top with a plate or plastic wrap and let sit for 15-20 minutes or until liquid is absorbed. If any liquid is leftover, strain it out. Let the bulgur cool while you prep the rest of the salad.
- In a serving bowl whisk together the olive oil, lemon juice, cumin, coriander, cayenne, salt and pepper.
- When the bulgur is ready add it to the serving bowl and toss together with the dressing already in the bowl.
- Add in the shredded carrots, green onions, cilantro, mint, almonds and feta. Gently toss everything together until combined. Season with salt and pepper as needed. Serve immediately or cover and chill until ready to serve.
Notes
- Add toasted almonds just before serving to keep them crunchy.
- Keep salad refrigerated; it will maintain quality for several days.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6servings
Amount Per Serving
Calories 183 kcal
% Daily Value*
| Calories | 183kcal | 9% |
| Carbohydrates | 25g | 8% |
| Protein | 6g | 12% |
| Fat | 8g | 12% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 7mg | 2% |
| Sodium | 131mg | 5% |
| Fiber | 6g | 24% |
| Sugar | 3g | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.5
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