Mediterranean Vegetable Bulgur Salad

Vegetarian
Health score
8%
Mediterranean Vegetable Bulgur Salad
45 min.
12
149kcal

Suggestions


Welcome to a delightful culinary journey with our Mediterranean Vegetable Bulgur Salad! This vibrant and nutritious dish is perfect for those seeking a refreshing side or a light meal that bursts with flavor. Packed with wholesome ingredients, this vegetarian salad is not only easy to prepare but also a feast for the eyes and the palate.

Imagine the nutty texture of bulgur combined with the crispness of fresh broccoli and the creaminess of crumbled feta cheese. Each bite is a harmonious blend of colors and tastes, enhanced by the zesty notes of Greek or Italian dressing. The addition of chickpeas provides a satisfying protein boost, making this salad a great option for a healthy snack or a starter at your next gathering.

Whether you're hosting a summer barbecue, preparing a picnic, or simply looking for a quick and nutritious dish to enjoy at home, this Mediterranean Vegetable Bulgur Salad is sure to impress. With just 45 minutes of preparation time, you can serve up to 12 people, making it an ideal choice for family gatherings or potlucks. Plus, with only 149 calories per serving, you can indulge guilt-free!

So, roll up your sleeves and get ready to create a dish that not only nourishes the body but also delights the senses. Your taste buds will thank you!

Ingredients

  • cups broccoli florets fresh frozen cooled cooked drained
  • 1.5 cups bulgur uncooked
  • 15 oz garbanzo beans drained canned (garbanzo beans)
  • 0.5 cup carrots shredded
  • oz feta cheese crumbled
  • tablespoons parsley fresh chopped
  • cup grape tomatoes 
  • 0.5 cup salad dressing italian
  • 0.5 teaspoon salt 
  • 1.5 cups water 
  • cups water boiling

Equipment

  • bowl
  • sauce pan

Directions

  1. In large bowl, pour 2 cups boiling water over bulgur.
  2. Let stand 30 minutes.
  3. In 2-quart saucepan, heat 1 1/2 cups water to boiling; add broccoli. Cook 1 minute; drain and rinse in cold water.
  4. Stir broccoli and remaining ingredients into bulgur.
  5. Serve immediately, or cover and refrigerate up to 4 hours before serving.

Nutrition Facts

Calories149kcal
Protein15.06%
Fat29.5%
Carbs55.44%

Properties

Glycemic Index
21.93
Glycemic Load
6.63
Inflammation Score
-7
Nutrition Score
11.335652216621%

Flavonoids

Naringenin
0.08mg
Apigenin
1.44mg
Luteolin
0.13mg
Kaempferol
1.22mg
Myricetin
0.13mg
Quercetin
0.58mg

Nutrients percent of daily need

Calories:149.39kcal
7.47%
Fat:5.12g
7.88%
Saturated Fat:1.68g
10.51%
Carbohydrates:21.65g
7.22%
Net Carbohydrates:16.18g
5.88%
Sugar:1.97g
2.19%
Cholesterol:8.41mg
2.8%
Sodium:416.47mg
18.11%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.88g
11.77%
Manganese:0.88mg
44.2%
Vitamin K:34.07µg
32.45%
Vitamin A:1195.36IU
23.91%
Fiber:5.48g
21.91%
Vitamin C:16.51mg
20.01%
Vitamin B6:0.32mg
15.91%
Phosphorus:129.41mg
12.94%
Magnesium:46.77mg
11.69%
Calcium:79.57mg
7.96%
Vitamin B2:0.13mg
7.59%
Folate:30.05µg
7.51%
Copper:0.15mg
7.35%
Potassium:235mg
6.71%
Zinc:0.97mg
6.48%
Iron:1.16mg
6.42%
Vitamin B3:1.28mg
6.4%
Vitamin B1:0.09mg
5.86%
Vitamin B5:0.5mg
4.95%
Selenium:3.11µg
4.44%
Vitamin E:0.47mg
3.12%
Vitamin B12:0.16µg
2.66%