17 INGREDIENTS 8 STEPS 40min

Mediterranean Cracked Wheat Salad

RECIPE

5.0
2 Ratings
This is my kind of summertime “cooking” in that it’s really not cooking at all. I mean cracked wheat practically cooks itself and the vegetables just need a rinse and a quick chop.
Mediterranean Cracked Wheat Salad Recipe | SideChef
This is my kind of summertime “cooking” in that it’s really not cooking at all. I mean cracked wheat practically cooks itself and the vegetables just need a rinse and a quick chop.
Garlic & Zest
Whether you hunger for healthy, fresh fare, or char-grilled "man-food", light sweets or decadent treats -- you'll find those here. Satisfying food.
http://www.garlicandzest.com
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Garlic & Zest
Whether you hunger for healthy, fresh fare, or char-grilled "man-food", light sweets or decadent treats -- you'll find those here. Satisfying food.
http://www.garlicandzest.com
40min
Total Time
$5.96
Cost Per Serving

Ingredients

Servings
2
US / METRIC

Salad

420 mL
Water
225 g
Canned Chickpeas , rinsed, drained
150 g
75 g
Celery , diced
60 g
Radishes , julienned
90 g
Kalamata Olives , halved, deseeded
45 g
Pepperoncini Peppers , chopped
55 g
Red Onions , diced

Dressing

1 clove
Garlic , minced
10 g
Fresh Parsley , chopped
1 pinch
Crushed Red Pepper Flakes
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Nutrition Per Serving

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CALORIES
921
FAT
66.3 g
PROTEIN
22.4 g
CARBS
39.3 g

Cooking Instructions

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Step 1
In a medium bowl add Bulgur Wheat (140 g) and boiling Water (420 mL) and cover tightly with saran wrap. Set aside for 15-20 minutes for the wheat to absorb the liquid.
Step 2
Meanwhile, add Kalamata Olives (90 g) , Celery (75 g) , Red Onions (55 g) , Pepperoncini Peppers (45 g) , Canned Chickpeas (225 g) , Grape Tomatoes (150 g) and Radishes (60 g) in a large bowl.
Step 3
Zest the Lemon (1) and place the zest in a small bowl. Juice the lemon — you should have about 1/4 cup — if not, juice another half of a lemon to equal 1/4 cup of juice.
Step 4
Add the Fresh Parsley (10 g) , Garlic (1 clove) , Kosher Salt (3 g) ,  Ground Black Pepper (as needed) , Dried Oregano (1 g) and Crushed Red Pepper Flakes (1 pinch) .
Step 5
In a steady stream, whisk in the Olive Oil (120 mL) .
Step 6
Remove the plastic wrap from the bulgur wheat and fluff with a fork. If there is liquid left in the bottom of the bowl, strain it out.
Step 7
When the bulgur wheat has cooled to room temperature, add it to the chopped vegetables and toss to combine. Add about half of the dressing to the salad and toss until coated. Taste for seasoning.
Step 8
Serve at room temperature or chilled. Enjoy!
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Nutrition Per Serving
Calories
921
% Daily Value*
Fat
66.3 g
85%
Saturated Fat
9.9 g
50%
Trans Fat
0.0 g
--
Cholesterol
0.0 mg
0%
Carbohydrates
39.3 g
14%
Fiber
36.0 g
129%
Sugars
8.0 g
--
Protein
22.4 g
45%
Sodium
2353.3 mg
102%
Vitamin D
--
--
Calcium
212.7 mg
16%
Iron
7.8 mg
43%
Potassium
446.9 mg
10%
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