Mediterranean Cracked Wheat Salad
User Reviews
4.2
30 reviews
Good
-
Prep Time
20 mins
-
Total Time
20 mins
-
Servings
6
-
Calories
331 kcal
-
Course
Side Dish, Main Course, Salad
-
Cuisine
Mediterranean
Mediterranean Cracked Wheat Salad
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A no-cook spring or summer salad, loaded with veg!
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Ingredients
For salad
- 1 cup bulgur wheat
- 1 ¾ cups boiling water
- 1 8-ounce can garbanzo beans rinsed and drained
- 1 cup grape tomatoes halved
- ½ cup celery finely diced
- ½ cup radishes julienned
- ½ cup kalamata olives seeded and halved
- ½ cup Pepperoncini peppers chopped
- ⅓ cup red onion finely diced
For Dressing
- 1 lemon
- 1 large clove garlic minced
- ¼ cup parsley chopped
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper
- ¾ teaspoon dried oregano
- pinch red pepper flakes
- ½ cup + 2 tablespoons olive oil
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Instructions
- In a medium bowl add the bulgur wheat and boiling water and cover tightly with saran wrap. Set aside for 15-20 minutes for the wheat to absorb the liquid.
- Meanwhile prep the vegetables and place them in a large bowl.
For the dressing
- Zest the lemon and place the zest in a small bowl. Juice the lemon — you should have about 1/4 cup — if not, juice another half of a lemon to equal 1/4 cup of juice. Add the garlic, parsley, salt, pepper oregano and red pepper. In a steady stream, whisk in the olive oil. Set aside.
- Remove the plastic wrap from the bulgur wheat and fluff with a fork. If there is liquid left in the bottom of the bowl, strain it out. When the bulgur wheat has cooled to room temperature, add it to the chopped vegetables and toss to combine. Add about half of the dressing to the salad and toss until coated. Taste for seasoning. If it needs more dressing, add it by 1-2 tablespoons at a time. You don’t want the salad to be overly wet or goopy.
- Serve at room temperature or chilled.
Nutrition Information
Show Details
Calories
331kcal
(17%)
Carbohydrates
22g
(7%)
Protein
3g
(6%)
Fat
26g
(40%)
Saturated Fat
3g
(15%)
Sodium
388mg
(16%)
Potassium
264mg
(8%)
Fiber
6g
(24%)
Sugar
1g
(2%)
Vitamin A
535IU
(11%)
Vitamin C
26.5mg
(29%)
Calcium
30mg
(3%)
Iron
1.2mg
(7%)
Nutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 331 kcal
% Daily Value*
| Calories | 331kcal | 17% |
| Carbohydrates | 22g | 7% |
| Protein | 3g | 6% |
| Fat | 26g | 40% |
| Saturated Fat | 3g | 15% |
| Sodium | 388mg | 16% |
| Potassium | 264mg | 6% |
| Fiber | 6g | 24% |
| Sugar | 1g | 2% |
| Vitamin A | 535IU | 11% |
| Vitamin C | 26.5mg | 29% |
| Calcium | 30mg | 3% |
| Iron | 1.2mg | 7% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.2
30 reviews
Good
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