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Hearty Bulgur Salad


  • 1 cup bulgur wheat
  • 1 small fresh lemon or lime, juiced
  • 1 fresh tomato, seeded and diced
  • 1 cucumber, seeded and diced
  • 1 bunch flat leaf parsley, chopped
  • 2 tsp fresh mint, chopped
  • ½ cup walnuts, chopped
  • ¼ cup feta cheese, crumbled
  • ½ cup raisins
  • 1 tbsp red wine vinegar
  • 3 tbsp olive oil
  • 2 tsp honey
  • 1 tsp Dijon mustard
  • 2 tsp basalmic vinegar
  • Garlic powder, salt, and pepper to taste


  1. In a large bowl, pour 1 cup boiling water over the bulgur - cover and let it stand for 1 hour.
  2. Add lemon or lime juice to bulgur.
  3. Prepare dressing mixture.
  4. Combine all ingredients with dressing.
  5. Chill for at least 1 hour before serving..


Total fat may be slightly higher than the sum of individual fat totals due to rounding or lack of available information (some food items in the software do not have an indicated breakdown of mono- and polyunsaturated fats).

Presentation ideas

Garnish with fresh mint leaf.

Menu suggestions

Serve as main dish salad on lettuce or use as stuffing in whole wheat pita bread (remember to account for the carbs from pita bread).

Courtesy of:
Doris Yamanoha, MS, RD, CDE

Nutrition Facts Servings Per Recipe: 1
Amount Per Serving Calories 221
Total Fat 8.6g
Saturated Fat 1.5g
Monounsaturated Fat 3.9g
Polyunsaturated Fat 2.4g
Sodium 131.2mg
Total Carbohydrate 32.9g
(after subtracting fiber =26.4g)
Dietary Fiber 6.5g
Protein 7.6g

Exchanges per Serving

1 ½ Starch
1 Vegetable
1 Lean Protein
1 Fat
1 ½ Carbohydrate Choice