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the salad all mixed together the edge of the stainless steel bowl around the salad

Mediterranean Bulgur and White Bean Summer Salad

Amber Bondar
This easy Mediterranean bulgur and white bean summer salad is a staple to have on hand all summer. Not only is the healthy salad super quick to make but it goes great packed in work lunches or as part of your family summer picnics. Even picky eaters love this tasty salad.
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Servings 12
Calories 236 kcal

Equipment

  • 2 bowls
  • measuring cup
  • knife
  • Cutting board
  • Teaspoon
  • Juicer *Can Squeeze By Hand

Ingredients
  

  • 2 Cups Bulgur
  • 1½ Cups Water Boiling/Hot
  • ¼ Cup Lime Juice Juiced 2 Limes
  • ⅓ Cup Extra Virgin Olive Oil Or Other Neutral Oil
  • ½ Tsp Black Pepper
  • 1 Lrg Fresh Garlic Clove Chopped Fine
  • 2 Cups English Cucumber Quartered And Chopped
  • 1 Cup Cherry Tomatoes Or Grape Tomatoes Halved
  • ½ Cup Red Onion Diced
  • 1 Cup Flat Leaf Parsley Stems Removed Chopped Coarsely
  • 1⅓ Cup Feta Cheese Cows Milk / Crumbled
  • 2 Cups White Kidney Beans Or Cannellini Beans / Canned Drained And Rinsed
  • 1½ Cups Sliced Black Olives

Instructions
 

Hydrate The Bulgur

  • In a bowl measure the bulgur and pour boiling hot water over. Let it stand 20 minutes while making the salad.
    2 Cups Bulgur, 1½ Cups Water
  • Before adding to salad taste test to make sure it has hydrated to a soft chewy texture. It will be dry and gritty if not hydrated fully. Fluffy with fork before adding to salad.
  • Use a sieve to remove excess water before adding to salad.

The Salad Dressing

  • Juice two limes or enough for the juice.
    ¼ Cup Lime Juice
  • Add the olive oil to lime juice, then measure add add the black pepper.
    ⅓ Cup Extra Virgin Olive Oil, ½ Tsp Black Pepper
  • Mix together well before adding the salad.

The Salad

  • Wash the vegetables before prep. Be sure to use clean paper towel to remove excess moisture from the parsley.
  • Peel one large clove of fresh garlic and chop fine then add to salad bowl.
    1 Lrg Fresh Garlic Clove
  • Cut the cucumber in half the slice down the length wise of the half a cucumber. Cut that again down the length so there are four pieces. Then cut into smaller bite-sized pieces before adding to the salad.
    2 Cups English Cucumber
  • Cut the tomato in half with sharp knife before adding to salad.
    1 Cup Cherry Tomatoes
  • Dice up the red onion and add to the salad.
    ½ Cup Red Onion
  • Drain and rinse the white kidney beans before adding the salad.
    2 Cups White Kidney Beans
  • Remove stems from the parsley and then coarsely chop the leaves before adding to the salad.
    1 Cup Flat Leaf Parsley
  • Now add the bulgur after fluffing with a fork.
    2 Cups Bulgur
  • If using a block of feta cheese crumble or cube before adding to the salad.
    1⅓ Cup Feta Cheese
  • Drain the black olives before measuring and adding to the salad.
    1½ Cups Sliced Black Olives
  • Lastly pour the freshly stirred vinaigrette over the salad and then toss well and chill for 20-30 minutes before serving.

Nutrition

Calories: 236kcalCarbohydrates: 26gProtein: 7gFat: 13gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 7gCholesterol: 15mgSodium: 636mgPotassium: 286mgFiber: 7gSugar: 2gVitamin A: 642IUVitamin C: 12mgCalcium: 122mgIron: 2mg
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