Mediterranean Bulgur Salad

10 35 395
Ingredients Minutes Calories
Prep Cook Servings
5 min 30 min 1
Mediterranean Bulgur Salad
Health Highlights


1/3 cup Bulgur, dry
1 cup Grape tomatoes (halved)
1/2 cup Parsley, fresh (chopped)
1/2 small shallot(s) Shallots (minced)
1 tbsp Red wine vinegar
2 tsp Extra virgin olive oil
29 gm Goat cheese, herb, soft (crumbled)
1/4 tsp Sea salt, fine (to taste)
1/4 tsp Black pepper (to taste)
1 cup Water, filtered (boiled)


  1. In a heatproof bowl, mix bulgur with 1/4 tsp salt and 1 cup boiling water. Cover, and let stand until tender, but slightly chewy (about 30 minutes). 

  2. Drain bulgur in a fine-mesh sieve, pressing to remove liquid; return to bowl. Add tomatoes, parsley, shallot, vinegar, and oil. Season with salt and pepper, and toss. Top with cheese.

Nutrition Facts

Per Portion

Calories 395
Calories from fat 156
Calories from saturated fat 50
Total Fat 17.3 g
Saturated Fat 5.5 g
Trans Fat 0 g
Polyunsaturated Fat 1.6 g
Monounsaturated Fat 8.3 g
Cholesterol 25.2 mg
Sodium 582 mg
Potassium 922 mg
Total Carbohydrate 53 g
Dietary Fiber 11.5 g
Sugars 8.2 g
Protein 12.9 g

Dietary servings

Per Portion

Grain 1.9
Milk Alternative 0.6
Vegetables 3.2

Energy sources