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Mediterranean Cracked Wheat Salad Recipe

Mediterranean Cracked Wheat Salad Recipe

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Ingredients:

Serving

2 cups cracked wheat ( bulgur)
1 1/2 cups chicken stock, heated
1/4 cup olive oil
3 tbsp lemon juice
2 bunches scallions, sliced
1 garlic clove, minced
1 cup feta cheese, crumbled
1 english cucumber, diced
1 (6 oz) can pitted ripe olives, sliced
1/4 cup fresh mint, chopped
1/3 cup cilantro, chopped ( parsley also works well)
2 bell peppers , roasted &sliced (red)
salt and pepper

Directions:

Rinse cracked wheat (bulgur) and put in a large bowl. Add hot broth, cover and let it stand until all liquid is absorbed (20-25 minutes).
Let cool and fluff with fork occasionally.
Add scallions, mint, cilantro, cucumber, olives and roasted pepper; mix well.
Mix together garlic, olive oil, lemon (or lime) juice salt and pepper and add to salad.
Stir in feta cheese, cover and refrigerate until ready to serve.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	236 Kcal (988 kJ)
Calories from fat	146.92 Kcal
		% Daily Value*
Total Fat	16.32g	25%
Cholesterol	24.05mg	8%
Sodium	488.17mg	20%
Potassium	233.98mg	5%
Total Carbs	15.43g	5%
Sugars	4.02g	16%
Dietary Fiber	2.73g	11%
Protein	6.88g	14%
Vitamin C	46.8mg	78%
Vitamin A	1.5mg	49%
Iron	76.9mg	427%
Calcium	163.1mg	16%

Amount Per 100 g
Calories	125.77 Kcal (527 kJ)
Calories from fat	78.3 Kcal
		% Daily Value*
Total Fat	8.7g	25%
Cholesterol	12.82mg	8%
Sodium	260.16mg	20%
Potassium	124.69mg	5%
Total Carbs	8.22g	5%
Sugars	2.14g	16%
Dietary Fiber	1.46g	11%
Protein	3.67g	14%
Vitamin C	24.9mg	78%
Vitamin A	0.8mg	49%
Iron	41mg	427%
Calcium	86.9mg	16%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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