Bulgur Wheat Salad

This refreshing Bulgur Wheat Salad is a protein-packed Greek breakfast dish that combines hearty bulgur with vibrant vegetables and tangy feta cheese. It’s a nutritious way to start your day, loaded with flavor and wholesome ingredients.

Ingredients

• Bulgur wheat - 100g
• Water - 250ml
• Cherry tomatoes - 150g, halved
• Cucumber - 100g, diced
• Red bell pepper - 100g, diced
• Red onion - 50g, finely chopped
• Feta cheese - 100g, crumbled
• Fresh parsley - 30g, chopped
• 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 well.
2. In a medium saucepan, bring 250ml of water to a boil. Add the bulgur wheat, cover, and reduce heat to low. Cook for 12-15 minutes until the water is absorbed and the bulgur is tender.
3. Remove the bulgur from heat and let it cool for about 10 minutes. Fluff with a fork.
4. In a large mixing bowl, combine the halved cherry tomatoes, diced cucumber, diced red bell pepper, and finely chopped red onion.
5. Add the cooled bulgur to the mixing bowl with the vegetables.
6. Stir in the crumbled feta cheese and chopped parsley.
7. In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper. Pour this dressing over the salad and mix well.
8. Taste and adjust seasoning if necessary. Serve chilled or at room temperature.

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 45 g
• Fiber: 7 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 30 mg
• Total Fat: 18 g
• Saturated Fat: 5 g
• Unsaturated Fat: 13 g
• Water: 0.25 L

Health Benefits

• Rich in protein and fiber, promoting satiety and muscle health.
• Contains antioxidants from vegetables that support immune function.

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