An Easy Salad Recipe For The Mediterranean Diet
This is the perfect recipe for anyone who is new to the Mediterranean diet. Plus it includes ingredients that you can find on the high street.
Servings: 4 people
Calories: 269kcal
Equipment
- Saucepan
- Salad bowl
- chopping board
- knife
Ingredients
- 1 cup of bulgur wheat
- 2 cups of water
- 4-5 tomatoes chopped
- 2 cup cucumber chopped
- 200 g olives chopped
- ½ cup red onion diced
- 75 g feta cheese diced
- 1 teaspoon tzatziki optional
- ½ teaspoon garlic powder
- 2-3 teaspoon lemon juice
- 1-2 teaspoon balsamic vinegar
- Salt to taste
- Pepper to taste
- A drizzle of olive oil
Instructions
- Add bulgur wheat, a pinch of salt and water to a saucepan. Bring to a boil and cook on a low heat for 10-15 minutes. Alternatively, you can follow the instructions on the packaging.
- Add the bulgur wheat to a large bowl and leave to cool for 20-30 minutes.
- Chop tomatoes, cucumbers, onions, olives, feta and set aside.
- Once the bulgur wheat has cooled add all of the ingredients to a large bowl.
- Season the salad with, salt to taste, pepper to taste, a few drops of olive oil, garlic powder seasoning, tzatziki, lemon juice, balsamic vinegar. Taste and adjust the seasoning if necessary, mix and serve.
Notes
Storage: Refrigerate in an airtight container for up to 4 days.
Nutrition
Serving: 469g | Calories: 269kcal | Carbohydrates: 21.08g | Protein: 6.62g | Fat: 19.27g | Saturated Fat: 4.87g | Polyunsaturated Fat: 1.801g | Monounsaturated Fat: 11.65g | Trans Fat: 0.003g | Cholesterol: 17mg | Sodium: 965mg | Potassium: 539mg | Fiber: 6.2g | Sugar: 7.12g | Vitamin A: 1607IU | Vitamin C: 45.2mg | Calcium: 163mg | Iron: 1.55mg