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MEDITERRANEAN SUMMER SALAD
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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.
Prep Time25 mins
Cook Time10 mins
Total Time35 mins
Course: Salad
Servings: 4
Calories: 537kcal
Author: Lovoni

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