Bulgur Mediterranean Salad

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A delicious and fresh Mediterranean full of flavor salad with bulgur, vegan feta cheese, olives and fresh herbs. The third recipe of my back-to-school special video “healthy & plant-based lunchbox ideas”. If you’re more of a visual person, here it is! It also features three other vegan and easy lunchbox recipes, and I hope you enjoy it!

To prepare this salad you’ll need:
  • Bulgur – bulgur is a cereal grain made from dried, cracked wheat, very popular in the middle easter cuisine, and delicious! It has gluten so if you need to exclude gluten from your diet for health reasons, you can replace it with quinoa or cuscus.
  • Vegan Feta Cheese – you can replace it with another type of white cheese, like fresh mozzarella, paneer, or ricotta. Or you could also replace it with well-seasoned tofu.
  • Cherry Tomatoes – or any other tomato that you have on hand. As tomatoes can get pretty watery, I salt them first to draw out the moisture. The salt from the salted tomatoes, olives, and feta cheese will most likely be enough to season your salad but adjust to your taste.
  • Fresh Parsley & Fresh Mint – Infuse the salad with so much flavor.
  • Black olives – besides being delicious, olives are high in vitamin E, iron, calcium, and copper, but they’re also rich in sodium since they’re packaged in saltwater. Olives are also very rich in antioxidants, especially oleuropein, hydroxytyrosol, tyrosol, oleanolic acid, and quercetin. Dietary antioxidants have been shown to reduce your risk of chronic illnesses, such as heart disease and cancer.
  • Cucumber.
  • Lemon juice, olive oil, pepper and salt to taste.
5 from 1 vote

Bulgur Mediterranean Salad

A delicious and fresh Mediterranean full of flavor salad with bulgur, vegan feta cheese, olives and fresh herbs.
Porções 3
Tempo de Preparação 20 mins
Tempo de Confeção 10 mins

Ingredientes

  • Half a cup bulgur
  • 1 chávena cherry tomatoes
  • 1 pepino
  • Bunch of parsley
  • 1 mint branch
  • Juice of half a lemon
  • 2 to 3 c. de sopa azeite
  • 2 c. de sopa olive halves

Instruções

  • Prepare half a cup of bulgur according to the package directions.
  • Proceed to wash and cut the cherry tomatoes, add them to a bowl and season them with 2 tsp salt. Let them rest for 10 minutes.
  • When your bulgur is nice and fluffy turn off the stovetop and let it cool down.
  • Chop the parsley and mint and cut half of the cucumber in little pieces
  • Drain the tomatoes.
  • Add everything to a bowl, including a few tablespoons of the cooled bulgur, and give it a mix.
  • Add a splash of lemon juice, 2 tbsp of black olive halves, and plant-based feta cheese cubes.
  • Add a drizzle of olive oil and enjoy!

Notas

If you don’t have bulgur on hand you can replace it with quinoa or couscous.
And as tomatoes can get pretty watery, I salt them first to draw out the moisture.
Pratos: Appetizer, Main Course, Salad, Side Dish
Cozinha: Mediterrânica
Tags: Healthy, Lactose-free, Plant-based, Sugar-free, Vegan, Vegetarian

Adoro ver as vossas recriações das receitas do Zest. Se experimentarem esta receita não se esqueçam de fotografá-la e marcar @zest.andthecity no Instagram ou usar a hashtag #zestandthecity, para poder ver e partilhar os vossos remakes. Juntem-se à nossa comunidade no InstagramFacebook e YouTube! Beijinhos, Ana 💛

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