Fresh Mediterranean Bulgur Salad – Cleveland Clinic

This salad offers the fresh taste of grape tomatoes, cucumbers and dill in an olive oil, lemon and vinegar dressing. Kalamata olives give it zing and whole-grain bulgur makes it satisfying.

Ingredients

• 1 1/2 cups uncooked bulgur
• 1 seedless (or deseeded) cucumber, peeled and chopped
• 1 cup grape tomatoes, halved
• 1/2 cup Kalamata olives, halved
• A few tablespoons of fresh dill
• 2 tbsps extra virgin olive oil
• 2 tbsps balsamic or red wine vinegar
• Juice of 1/2 lemon
• Salt and pepper, to taste

Directions

1. Heat a large skillet over medium heat; spray with a non-stick cooking spray. Add the bulgur and toast it for about 5 minutes. Remember to keep the grain moving the whole time to prevent burning.
2. Add about 3 cups of water to the bulgur and cover it with a lid or aluminum foil. Let the grain simmer for around 20 minutes or so, or until the bulgur is soft.
3. Meanwhile, in a separate bowl, combine the chopped cucumbers, grape tomatoes and olives. Add the vinegar, lemon juice, about 2 tbsps of olive oil, and some salt and pepper to taste. Let the flavors marinate for a few minutes.
4. If there is any excess water left in the bulgur in the skillet at this point, go ahead and drain it, then fluff it with a fork.
5. Combine your bulgur with your vegetables and dressing, then garnish with fresh dill. Give it a good stir and let the flavors meld for an hour or so in the fridge. Serve cold.

Nutrition information (per serving)

Makes 8 servings
Serving = 1 cup

Calories: 140
Protein: 4 g
Carbohydrate: 23 g
Dietary fiber: 5 g
Sugar: 3 g
Total fat: 4 g
Saturated fat: .5 g
Cholesterol: 0 mg
Sodium: 90 mg

— Recipe provided by Digestive Disease Health Team dietitians.