Mediterranean cracked wheat salad
Discover the flavors of the Mediterranean with our cracked wheat salad recipe. Packed with fresh ingredients like tomatoes, cucumbers, olives, and feta, this dish is a delicious and healthy addition to any meal.
Ingredients:
- 1 cup bulgur wheat
- 1 3/4 cups boiling water
- 1 230g can garbanzo beans, rinsed and drained
- 1 cup grape tomatoes, halved
- 1/2 cup finely diced celery
- 1/2 cup julienned radishes
- 1/2 cup kalamata olives, seeded and halved
- 1/2 cup pepperoncini peppers, chopped
- 1/3 cup finely diced red onion
- 1 lemon
- 1 large clove garlic, minced
- 1/4 cup chopped parsley
- 1/2 teaspoon kosher salt
- 1/4 teaspoon black pepper
- 3/4 teaspoon dried oregano
- pinch of red pepper flakes
- 1/2 cup 2 tablespoons olive oil
Instructions:
- Place the bulgur wheat in a medium bowl and pour boiling water over it. Cover the bowl tightly with plastic wrap and let it sit for 15-20 minutes to allow the wheat to soak up the water.
- While the wheat is soaking, prepare the vegetables and place them in a large bowl.
- Grate the lemon peel and put it in a small bowl. Squeeze the lemon to get around 1/4 cup of juice. If you do not have enough juice, squeeze half of another lemon to make up for it. Combine the lemon zest with garlic, parsley, salt, pepper, oregano, and red pepper. Gradually whisk in the olive oil. Set this mixture aside.
- Uncover the bulgur wheat and fluff it up with a fork. If there is any excess liquid in the bowl, drain it out. Once the bulgur wheat cools down, add it to the chopped vegetables and mix well. Pour about half of the prepared dressing over the salad and toss until everything is coated. Taste the salad and adjust the seasoning as needed. If it requires more dressing, add 1-2 tablespoons at a time. Ensure the salad is not too wet.
- Enjoy the salad either at room temperature or chilled.
Summary:
- Calories: 1047 kcal
- Fat: 23 g
- Protein: 39 g
- Carbs: 191 g
- Potassium: 1866 mg
- Magnesium: 350 mg