Salade de Boulgour

Salade de Boulgour is a vibrant and nutritious French salad dish that combines the hearty texture of bulgur wheat with fresh vegetables and aromatic herbs. This high-protein salad is perfect for a light meal or as a side dish, offering a delightful balance of flavors.

Ingredients

• Bulgur wheat - 100 grams
• Water - 250 milliliters
• Cherry tomatoes - 150 grams, halved
• Cucumber - 100 grams, diced
• Red onion - 50 grams, finely chopped
• Fresh parsley - 30 grams, chopped
• Fresh mint - 15 grams, chopped
• Feta cheese - 50 grams, crumbled
• Olive oil - 2 tablespoons
• Lemon juice - 1 tablespoon
• Salt - to taste
• Black pepper - to taste

Steps

1. Rinse the bulgur wheat under cold water and drain.
2. In a saucepan, bring 250 milliliters of water to a boil. Add the bulgur wheat, cover, and remove from heat. Let it sit for 15 minutes until the water is absorbed.
3. Once the bulgur is cooked, fluff it with a fork and let it cool to room temperature.
4. In a large bowl, combine the halved cherry tomatoes, diced cucumber, finely chopped red onion, chopped parsley, and chopped mint.
5. Add the cooled bulgur to the vegetable mixture and gently toss to combine.
6. In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper.
7. Drizzle the dressing over the salad and toss gently until everything is well coated.
8. Top the salad with crumbled feta cheese before serving.

Nutrition

• Calories: 400
• Protein: 12 g
• Carbs: 45 g
• Fiber: 8 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 15 mg
• Total Fat: 18 g
• Saturated Fat: 4 g
• Unsaturated Fat: 14 g
• Water: 0.5 L

Health Benefits

• High in protein from bulgur and feta cheese, supporting muscle health.
• Rich in dietary fiber, aiding digestion and promoting satiety.

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