MEDITERRANEAN SUMMER SALAD
Enjoy this salad on its own or serve it with marinated and grilled chicken. There’s quite a bit of chopping for this salad but apart from cooking the bulgar wheat, there’s next to no cooking.
Servings: 4
Calories: 537kcal
Ingredients
- 1 cup cooked bulgar wheat or couscous*
- 1 English cucumber, chopped telegraph
- 12 oz cherry or grape tomatoes, halved or quartered if large
- 1/3 cup diced red onion
- 1/2 cup olives I used a combination of black, salt-cured olives and Castelvetrano olives
- 1/4 cup capers, drained
- 2 roasted red peppers, chopped
- 1/2 cup chopped Italian parsley
- 1/2 cup chopped mint leaves
- 1/4 cup chopped fresh dill
- 8 oz feta cheese, sliced then broken up into pieces
LEMON DRESSING
- 1/3 cup lemon juice
- 1/4 cup olive oil
- 1 garlic clove, crushed
- 2 teaspoons honey
- 1 teaspoon crushed red pepper chili flakes
- 1/2 teaspoon ground cumin
- A good pinch of sea salt and freshly ground pepper
Instructions
To make the dressing:
- Combine all ingredients in a jar with a screw-top lid. Shake vigorously to combine.
- Place all the salad ingredients in a large bowl. Add the dressing and toss gently to combine. This is good served immediately but does get better a couple of hours later making it a good make-ahead salad. Just remember to give it a stir right before serving.
Notes
*You’ll need about 1/2 cup of uncooked bulgar wheat to make 1 cup of cooked. In a medium saucepan, bring 1 cup of water to a boil, add the wheat and stir. Cover and cook on low for 10 to 15 minutes until cooked; let cool before throwing into the salad.
Nutrition
Calories: 537kcal | Carbohydrates: 56g | Protein: 18g | Fat: 29g | Saturated Fat: 11g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 14g | Cholesterol: 50mg | Sodium: 1227mg | Potassium: 598mg | Fiber: 11g | Sugar: 12g | Vitamin A: 3702IU | Vitamin C: 119mg | Calcium: 373mg | Iron: 4mg