Whole Grain, Feta, and Olive Salad

Health score
51%
Whole Grain, Feta, and Olive Salad
45 min.
4
402kcal

Suggestions


Are you looking for a delicious and nutritious side dish that's perfect for any occasion? Look no further than this Whole Grain, Feta, and Olive Salad! Packed with wholesome ingredients, this vibrant salad offers a delightful mix of flavors and textures that will tantalize your taste buds.

The star ingredient, bulgur wheat, not only provides a nutty flavor but is also a fantastic source of fiber and protein. Combined with the crunchy sweetness of shredded carrots and the aromatic essence of fennel, this salad quickly becomes a colorful feast for the eyes and a nourishing option for your body. The crumbled feta cheese adds a creamy, tangy element that perfectly complements the briny notes of Niçoise or kalamata olives, resulting in a harmonious medley of flavors.

Drizzled with extra-virgin olive oil and a splash of red-wine vinegar, this salad is not only easy to prepare but also versatile enough to pair with a variety of meals. Whether you're enjoying it as a light lunch, serving it alongside grilled meats, or taking it to a potluck, this Whole Grain, Feta, and Olive Salad is sure to be a crowd-pleaser. With its health score of 51, you can indulge guilt-free while savoring every bite. Ready in just 45 minutes, this salad will leave you feeling satisfied and energized, making it a perfect addition to your culinary repertoire!

Ingredients

  • cup bulgur wheat 
  • cup carrots shredded
  • cup fennel bulb thinly sliced
  • ounces feta cheese crumbled
  • 0.5 cup flat-leaf parsley chopped
  • 0.5 cup kalamata olives pitted
  • 0.3 cup olive oil extra-virgin
  • tablespoons red-wine vinegar 
  • 0.5 cup roasted salted

Equipment

  • bowl

Directions

  1. Place bulgur in a medium bowl and add 2 1/2 cups boiling water.
  2. Let sit until tender, 15 to 20 minutes.
  3. Pour off any remaining water.
  4. Add rest of ingredients, stirring to combine.

Nutrition Facts

Calories402kcal
Protein15.39%
Fat52.27%
Carbs32.34%

Properties

Glycemic Index
49.46
Glycemic Load
11.27
Inflammation Score
-10
Nutrition Score
25.88956521905%

Flavonoids

Eriodictyol
0.23mg
Apigenin
16.17mg
Luteolin
0.23mg
Kaempferol
0.19mg
Myricetin
1.13mg
Quercetin
0.14mg

Nutrients percent of daily need

Calories:401.66kcal
20.08%
Fat:24.02g
36.96%
Saturated Fat:6.47g
40.41%
Carbohydrates:33.45g
11.15%
Net Carbohydrates:24.67g
8.97%
Sugar:2.67g
2.97%
Cholesterol:43.86mg
14.62%
Sodium:645.34mg
28.06%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.92g
31.83%
Vitamin K:150.42µg
143.26%
Vitamin A:6195.97IU
123.92%
Manganese:1.18mg
58.98%
Fiber:8.78g
35.12%
Phosphorus:294.78mg
29.48%
Vitamin B6:0.53mg
26.48%
Vitamin B3:4.36mg
21.81%
Vitamin B2:0.37mg
21.7%
Magnesium:83.92mg
20.98%
Vitamin E:3.09mg
20.61%
Calcium:194.42mg
19.44%
Selenium:13.59µg
19.42%
Vitamin B1:0.29mg
19.28%
Vitamin C:14.51mg
17.59%
Zinc:2.23mg
14.89%
Potassium:515.82mg
14.74%
Iron:2.12mg
11.76%
Folate:42.38µg
10.6%
Vitamin B12:0.63µg
10.5%
Vitamin B5:1.03mg
10.32%
Copper:0.2mg
10.22%
Vitamin D:0.23µg
1.54%
Source:My Recipes