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Mediterranean Cracked Wheat Salad

A no-cook spring or summer salad, loaded with veg!

Prep Time
20 mins
Total Time
20 mins
Servings: 6
Calories: 331 kcal
Course: Side Dish , Main Course , Salad
Cuisine: Mediterranean

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

Instructions

    Cup of Yum
  1. 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.
  2. Meanwhile prep the vegetables and place them in a large bowl.
For the dressing
    Cup of Yum
  1. 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.
  2. 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.
  3. Serve at room temperature or chilled.

Nutrition Information

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

% 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.