Bulgar, Red Pepper, Cucumber, and Feta Salad

May 15, 2023May 15, 20230 1
Healthy and delicious Bulgar, Red Pepper, Cucumber, and Feta Salad recipe
in Salad

Prep

30 min

Cook

20 min

Ready In

50 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 1/2 cups bulgur wheat
1 1/4 cups boiling water
4 tablespoons olive oil
3 tablespoons fresh lemon juice
2 tablespoons of fresh mint , chopped
3 tablespoons fresh cilantro , chopped
salt and pepper , to taste
1 roasted red pepper , peeled and sliced
1 bunch scallion , chopped ( green onions )
2 garlic cloves , minced
1/2 cucumber , coarsely chopped
2 cups feta cheese , crumbled
oil-cured black olive , to serve ( optional )
lime wedge , to serve

Nutrision Information

Servings Per Recipe
4
Calories
390
Sugar
5g
Fat
28g
This Bulgar, Red Pepper, Cucumber, and Feta Salad is a refreshing and healthy meal that is perfect for hot summer days. The nutty and chewy texture of bulgur wheat is combined with the sweetness of roasted red peppers and tanginess of feta cheese to create a delicious and satisfying meal. The freshness of the cucumber and herbs, paired with the zingy dressing, make it a flavorsome and nutrient-dense dish. Whether it's a light lunch, a side dish, or a complete meal, this versatile salad is sure to impress your palate.

Instructions

1.In a large bowl, place the bulgur wheat and pour boiling water over it. Let stand for approximately 20 minutes to soften the bulgur.
2.In a small bowl, make the dressing by whisking together the olive oil, lemon juice, mint, cilantro, salt, and pepper.
3.Once the bulgur is softened, fluff the grains with a fork.
4.In the bowl with the bulgur, add the sliced roasted red pepper, chopped scallion, minced garlic, coarsely chopped cucumber, and crumbled feta cheese. Stir to combine.
5.Drizzle the dressing over the salad and toss to combine.
6.Serve the salad with oil-cured black olives and a lime wedge.

PROS

This salad is a healthy and nutritious meal rich in fiber and protein.

It is easy to prepare and can be made in advance for a quick, on-the-go meal.

The fresh and vibrant flavors of the vegetables and herbs create a delicious combination that is perfect for summer.

CONS

Bulgur wheat is a good source of carbohydrates but may not be suitable for those on a low-carb diet.

Feta cheese is high in fat and calories, so it should be consumed in moderation.

This salad may require some preparation time, especially if you need to roast and peel the red pepper.

HEALTH & BENEFITS

Bulgur wheat is a great source of fiber and plant-based protein, making it an excellent choice for vegetarians and vegans.
Red peppers are packed with antioxidants and vitamin C, which may help to boost your immune system and reduce inflammation.
Cucumbers are low in calories and high in hydration, making them great for your skin and overall health.

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