Servings
Font
Back
Mediterranean Bulgur Salad with Carrots, Almonds and Feta
4.5 from 76 votes

Mediterranean Bulgur Salad with Carrots, Almonds and Feta

This Mediterranean Bulgur Salad features bulgur wheat softened in boiling water, then tossed with a lemony olive oil dressing and combined with shredded carrots, sliced toasted almonds, fresh herbs, and crumbled feta cheese. The salad offers a balance of nutty, fresh, and tangy flavors with a variety of textures. It serves as a light, refreshing side or vegetarian main dish.

Prep Time
30 mins
Total Time
30 mins
Servings: 6 servings
Calories: 183 kcal
Course: Salad
Cuisine: Mediterranean

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

    Cup of Yum
  1. 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.
  2. In a serving bowl whisk together the olive oil, lemon juice, cumin, coriander, cayenne, salt and pepper.
  3. When the bulgur is ready add it to the serving bowl and toss together with the dressing already in the bowl.
  4. 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

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%)

Nutrition Facts

Serving: 6 servings

Amount Per Serving

Calories 183

% 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.