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Feta and Mint Bulgur Salad

 
Fd8e32ab11d9e88daf4c 550
151

Yield

6

servings

Prep

15

min

Cook

15

min

Ready

30

min

Low Cholesterol, Trans-fat Free, High Fiber
 

Ingredients

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

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

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Nutrition Facts

Serving Size 107g (3.8 oz)
Amount per Serving
Calories 15538% of calories 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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