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RECIPE
17 INGREDIENTS8 STEPS40MIN

Mediterranean Cracked Wheat Salad

5.0
2 Ratings

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Garlic & Zest

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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.
40MIN
Total Time

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.
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Ingredients

US / METRIC
Servings:
2
Serves 2

Salad

1 3/4 cups
Water
1 cup
Canned Chickpeas , rinsed, drained
1 cup
Grape Tomatoes , halved
1/2 cup
Celery , diced
1/2 cup
Radishes , julienned
1/2 cup
Kalamata Olives , halved, deseeded
1/2 cup
Pepperoncini Peppers , chopped
1/3 cup
Red Onions , diced

Dressing

1 clove
Garlic , minced
1/4 cup
Fresh Parsley , chopped
1/2 tsp
1 pinch
Crushed Red Pepper Flakes
1/2 cup

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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 (1 cup) and boiling Water (1 3/4 cup) 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 (1/2 cup), Celery (1/2 cup), Red Onion (1/3 cup), Pepperoncini Pepper (1/2 cup), Canned Chickpeas (8 ounce), Grape Tomatoes (1 cup) and Radish (1/2 cup) 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 (1/4 cup), Garlic (1 clove), Kosher Salt (1/2 teaspoon), Ground Black Pepper (1/4 teaspoon), Dried Oregano (3/4 teaspoon) and Crushed Red Pepper Flakes (1 pinch).
Step 5
In a steady stream, whisk in the Olive Oil (1/2 cup).
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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