Bulgur wheat, vegetable and feta salad
Nutrition per serving
A fresh, complete bulgur wheat salad, topped with crunchy vegetables, feta and herbs. Filling and easy to take with you, it is a balanced lunch that is ideal for sunny days.
Preparation: 15 min | Cooking: 12 min | Servings: 4 | Difficulty: Easy
Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 250 kcal · 6 g protein · 17 g carbohydrate · 16 g fat
Ingredients
- 200 g bulgur wheat
- 2 tomatoes
- 1 cucumber
- 80 g feta
- 1 bunch mint and parsley
- 3 tbsp olive oil
- 1 lemon
Method
- Cook the bulgur wheat, drain it and leave it to cool slightly.
- Dice the tomatoes and cucumber.
- Mix with the bulgur wheat, the feta and the chopped herbs.
- Dress with olive oil and lemon juice.
Nutritional benefits
Bulgur wheat provides complex carbohydrates and fibre for lasting energy, the vegetables supply vitamins and water, and the feta adds protein and calcium. Fresh herbs bring freshness and antioxidants. A complete, balanced lunch that is ideal to take to work.
Variations and substitutions
- Gluten-free: replace the bulgur wheat with quinoa.
- More protein: chickpeas, chicken or tuna.
- With olives and peppers (Mediterranean style).
- Vegan: leave out the feta and add avocado.
Storage and making ahead
Keeps for 3 days and is ideal in a lunchbox: the flavours blend over time.
💡 Good to know
Do not skimp on the fresh herbs: they give this salad its freshness, just as in a tabbouleh.
Read more
Discover more vegetarian recipes · healthy & balanced recipes.
The foods in this recipe: bulgur wheat · tomatoes · cucumber · feta · mint.
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