Mediterranean Bulgur Salad

10 35 376
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 dash Sea salt, fine (to taste)
1 dash 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 376
Calories from fat 148
Calories from saturated fat 50
Total Fat 16.4 g
Saturated Fat 5.6 g
Trans Fat 0 g
Polyunsaturated Fat 1.6 g
Monounsaturated Fat 8.3 g
Cholesterol 13.0 mg
Sodium 589 mg
Potassium 888 mg
Total Carbohydrate 49 g
Dietary Fiber 12.4 g
Sugars 5.4 g
Protein 14.2 g

Dietary servings

Per Portion

Grain 1.9
Milk Alternative 0.6
Vegetables 3.2

Energy sources