Mediterranean Bulgur Bliss: Red Pepper and Feta Salad
Bulgur, Red Pepper, Cucumber and Cheese Salad 🥗
Description:
This delightful salad hails from North Africa, offering a refreshing blend of flavors and textures. You can elevate it further by adding oil-cured black olives just before serving, for an extra burst of Mediterranean goodness.
Recipe Overview:
- Preparation Time: 40 minutes
- Total Time: 40 minutes
- Servings: 6
Ingredients:
| Quantity | Ingredient |
|---|---|
| 225g | Bulgur wheat |
| 300ml | Boiling water |
| 4 tbsp | Olive oil |
| 3 tbsp | Lemon juice |
| 2 | Red peppers, diced |
| 3 | Spring onions, sliced |
| 1 | Cucumber, diced |
| 1 | Garlic clove, minced |
| 2 tbsp | Fresh mint, chopped |
| 1/2 cup | Fresh coriander, chopped |
| 115g | Feta cheese, crumbled |
| Salt and pepper, to taste | |
| Lime wedges, for garnish |
Instructions:
-
Prepare Bulgur: In a large bowl, place the bulgur wheat and pour in the boiling water. Let it soak for about 30 minutes, stirring occasionally with a fork until all the water is absorbed.
-
-
Prepare Dressing: In a separate mixing bowl, whisk together the olive oil, lemon juice, salt, and pepper until well combined.
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Combine Ingredients: Once the bulgur is ready, pour the prepared dressing over it. Add in the diced red peppers, sliced spring onions, diced cucumber, minced garlic, chopped mint, and coriander. Mix everything well to ensure the flavors meld together.
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Incorporate Cheese: Gently fold in the crumbled feta cheese, ensuring it’s evenly distributed throughout the salad.
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Chill: Cover the salad bowl and refrigerate until you’re ready to serve. Chilling allows the flavors to develop and marry together, enhancing the overall taste.
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Serve: When it’s time to serve, garnish the salad with lime wedges for an added zing and visual appeal.
Nutritional Information (per serving):
- Calories: 175.3
- Fat: 13.3g
- Saturated Fat: 4.2g
- Cholesterol: 17.1mg
- Sodium: 219.8mg
- Carbohydrates: 10.9g
- Fiber: 2.4g
- Sugar: 2.3g
- Protein: 4.4g
Tips:
- For an extra kick, consider adding some chopped jalapenos or a dash of hot sauce to the dressing.
- You can customize this salad by adding other vegetables like cherry tomatoes, avocado, or even grilled zucchini.
- Make it a complete meal by serving the salad alongside grilled chicken or fish.
- Leftovers can be stored in an airtight container in the refrigerator for up to two days, though it’s best enjoyed fresh.
Enjoy this vibrant and flavorful Bulgur, Red Pepper, Cucumber, and Cheese Salad as a light lunch or snack, perfect for any occasion! 🌱🧀
