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Feta & Mint Bulgur Salad

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Feta and Mint Bulgur Salad

 

Yield

6 servings

Prep

15 min

Cook

15 min

Ready

30 min
Low Cholesterol, Trans-fat Free, High Fiber

Ingredients

Amount Measure Ingredient Features
1 cup cracked wheat (bulgur)
medium grained
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cup feta cheese
crumbled
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1 large tomatoes
seeded and chopped
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2 each scallions, spring or green onions
thinly sliced
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cup cucumbers
chopped into 1/4" pieces
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cup olives
black, drained and sliced
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1 each roasted red bell peppers
chopped
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1 clove garlic
minced
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1 each chipotle chili peppers
canned with adobo sauce
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2 tablespoons mint leaves
basil or parsley
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2 tablespoons olive oil
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½ teaspoon salt
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1 ½ tablespoons red wine vinegar
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½ teaspoon black pepper
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Ingredients

Amount Measure Ingredient Features
237 ml cracked wheat (bulgur)
medium grained
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79 ml feta cheese
crumbled
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1 large tomatoes
seeded and chopped
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2 each scallions, spring or green onions
thinly sliced
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79 ml cucumbers
chopped into 1/4" pieces
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79 ml olives
black, drained and sliced
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1 each roasted red bell peppers
chopped
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1 clove garlic
minced
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1 each chipotle chili peppers
canned with adobo sauce
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3E+1 ml mint leaves
basil or parsley
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3E+1 ml olive oil
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2.5 ml salt
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23 ml red wine vinegar
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2.5 ml black pepper
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Directions

Bring large pot of water to a boil.

Add salt, then bulgur (cook as you would pasta).

Boil for 12 to 15 minutes, or until bulgur is tender but not mushy.

Drain very well and refrigerate until cool. Meanwhile place feta, tomato, green onion, cucumber, black olives, roasted pepper and mint into medium sized serving bowl. Gently toss.

In small bowl, whisk oil with vinegar, salt and pepper. Add cooled bulgur to feta mixture and toss gently.

Then toss with olive oil mixture.

Taste and add more salt if necessary. Refrigerate until ready to serve.

Salad taste best if made within a couple of hours of being made.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 107g (3.8 oz)
Amount per Serving
Calories 15538% from fat
 % Daily Value *
Total Fat 7g 10%
Saturated Fat 2g 10%
Trans Fat 0g
Cholesterol 7mg 2%
Sodium 298mg 12%
Total Carbohydrate 7g 7%
Dietary Fiber 6g 22%
Sugars g
Protein 10g
Vitamin A 22% Vitamin C 52%
Calcium 7% Iron 8%
* based on a 2,000 calorie diet How is this calculated?
 

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