Mediterranean Cracked Wheat Salad
Mediterranean Cracked Wheat Salad
  • prep: 20 min
  • cook: 0 hr
  • total: 20 min
Print Save
  • servings:
  • Summary

    A no-cook spring or summer salad, loaded with veg!

    Ingredients

    • 1 cup bulgur wheat
    • 1 3/4 cups boiling water
    • 1 8-ounce can garbanzo beans rinsed and drained
    • 1 cup grape tomatoes halved
    • 1/2 cup celery finely diced
    • 1/2 cup radishes julienned
    • 1/2 cup kalamata olives seeded and halved
    • 1/2 cup pepperoncini peppers chopped
    • 1/3 cup red onion finely diced
    • 1 lemon
    • 1 large clove garlic minced
    • 1/4 cup parsley chopped
    • 1/2 teaspoon kosher salt
    • 1/4 teaspoon black pepper
    • 3/4 teaspoon dried oregano
    • pinch red pepper flakes
    • 1/2 cup + 2 tablespoons olive oil

    Instructions

    Click Here For Step-By-Step Instructions

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 653 % Daily Value *
    • Total Fat: 17 g 26.2%
    • Saturated Fat: 2 g 10.21%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 1633 mg 68.05%
    • Calcium: 219 mg 21.86%
    • Potassium: 1389 mg 39.68%
    • Magnesium: 0 mg 0%
    • Iron: 8 mg 45.94%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 103 g %
    • Dietary Fiber: 28 g 113.68%
    • Sugar: 7 g
    • Protein: 30 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 5 g
    • Vitamin A 5.1%
    • Vitamin C 27.99%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch6
    • Exchange - Vegetables2
    • Exchange - Lean Meat2
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total1 oz-eq
    • MyPlate - Vegetable Total1 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total8 oz-eq

    OTHER RECIPES YOU MAY LIKE