I really sure wish that Bulgur Wheat was named something different because all I can think of when I hear bulgur is vulgar hahaha. However, I promise you there is nothing vulgar about The Best Healthy Bulgur Feta Salad. It is truly one of my all time favorite things to make for a side dish, main meal for lunch or add protein on top. If you have never tried bulgur before you are in for such a treat. Bulgur is going to be your go to grain!
What is Bulgur Wheat?
Bulgur wheat is made from dried cracked wheat. It is an edible cereal grain that can be prepared a lot quicker than other whole grains. Why? Because is is parboiled and dried before being grounded, unlike cracked wheat. Since it is parboiled (partially cooked) that means it is easier to cook when you are ready!
Bulgur has a chewy consistency like farro or couscous, but smaller. Therefore, it is not overly chewy, and it’s taste is mild and an addicting nutty taste. Making it perfect t for sweet recipes like a breakfast cereal or a savory dish like we are about to make: The Best Healthy Bulgar Feta Salad.
Is Bulgur Wheat Healthy For You?
It is 100% healthy for you! It not only is so good, but is also so nutritious for you as well. Since Bulgur Wheat is a whole grain, it is not overly refined, the germ, endosperm and brain is not stripped from the wheat, like a lot of store bought grains. Since the germ, endosperm & bran are not stripped, you get all the nutrients bulgur wheat has to offer.
1. 1 Cup of Bulgur Wheat provides you with almost 30% of the daily value for fiber. Which helps promote good heart health and healthy weight control
2. Bulgur wheat has both phytonutrients and fiber. Which can help improve your blood sugar levels
3. Bulgur wheat helps build healthy gut bacteria. Supporting your intestinal health & digestion
4. Anti-inflammatory properties. Bulgur has betaine in it, which is a metabolic found in whole wheats. Chronic inflammation can have links to diabetes, heart disease & Alzheimer’s. Therefore eating a food rich in betaine, can help fight those diseases off!
5. Bulgur wheat and respiratory tract. Antioxidants found in bulgur like vitamin C & E can help protect the respiratory tract and decrease wheezing and if the airway is narrowing. ( which would be so crucial for right now in our world!)
Bottom line Bulgur Wheat is DELICIOUS, easy to make & a healthy addition we need to add into our diet as soon as possible.
What Simple Ingredients are in The Best Healthy Bulgur Feta Salad?
One of my favorite things about this salad is there are such simple ingredients, and uses one of my all time favorite dressings. Also if you have a more standoff feeling of Brussel Sprouts, shredding them like this & added to this salad makes them SO good! Trust me! For this recipe you will need:
- 2 1/2 cups cooked bulgur ( 1 cup raw bulgur)
- 1 cup cherry tomatoes sliced
- 1/2 cup crumbed feta cheese
- 1/3 cup sliced almonds
- 1 tsp fresh dill chopped or dried dill
- 8 Brussel Sprouts shredded
- Salt & pepper to taste
- 1/2 -3/4 cup Modern Greek Dressing
This Greek Dressing is the absolute best one you will make and also is so much better than store bought! It makes for a perfect marinade for any protein as well as dressing for this perfect Bulgur Salad!
How Do I Cook Bulgur Wheat?
There are two ways that you can cook Bulgur Wheat successfully. One is stove top method, per their directions on the box.
However my favorite way to cook Bulgur What is to cook it in the Instant Pot. It comes out perfect, every single time. Quick, simple, easy and completely hands off!
- Place 1 cup of raw bulgur in a greased instant pot insert
- Pour 1 1/4 cup water on top & give it a quick stir
- Seal your Instant Pot Lid and press high pressure for 1 minute
- Then once your Instant Pot reads 00 & beeps to tell it is done with high pressure of 1 minute. Don’t do anything, allow it to naturally release for 10 minutes. It will read LO 11
- Then quick release, fluff with a fork & let cool while you get the rest of the ingredients together
Watch the video below to see just how easy it is to cook your Bulgur Wheat in the Instant Pot and how to put the The Best Healthy Bulgur Feta Salad together!
What to Eat With The Best Healthy Bulgur Feta Salad
Like I mentioned above The Best Healthy Bulgur Feta Salad can stand on its own for a lunch, add protein for a dinner or put it as a delicious side dish or salad to bring to your next party! Here are some ideas.
- Adding protein like the Gluten Free Air Fryer Chicken Nuggets was so good
- Serving it on the side of dinners like an easy salmon dinner is delicious
- Put it on top of your favorite Crock Pot Meal
- Bring in a large bowl to your next get together for dinner with your friends!
Other HGHF Recipes to Make
Healthy Kale Brussel Sprout and Cranberry Salad
Gluten Free Baked Southwest Stuffed Chicken
The Best Easy Salami Jalapeño Pinwheels
High Protein Cheddar Corn Fritters
The Best Healthy Bulgur Feta Salad
Ingredients
Modern Greek Dressing
- 2/3 cup light olive oil
- 1/3 cup regular olive oil
- 3 tbsp white wine vinegar
- 1 tbsp lemon juice
- 1 tbsp shallots
- 1 clove garlic minced
- 1 tsp dried oregano
- 1/2 tsp salt
- 1/4 tsp dried basil
- 1/4 tsp pepper
Healthy Bulgur Feta Salad
- 2 ½ cups cooked bulgur
- 1 cup cherry tomatoes sliced
- ½ cup crumbled feta cheese
- 1/3 sliced almonds
- 1 tsp fresh dill chopped
- 8 brussel sprouts shredded
- Salt and pepper to taste
- ½ – 2/3 cup Modern Greek Dressing
Instructions
Modern Greek Dressing
- In an immersion blender safe cup add in all the above ingredients. Immersion blend quickly up & down for 3 seconds. You will see it start to get a creamy color like above. You don’t want the immersion to blend too long, because you don’t want the oregano flakes to be completely emulsified, but you want it to still incorporate to see that color change to a more “creamy” look.
- Refrigerate until ready to use
Healthy Bulgur Feta Salad
- Sauce Pan Directions: In sauce pan cook 1 cup uncooked Bulgur per bag directions
- Instant Pot Directions: Place 1 cup of raw bulgur in a greased instant pot insert Pour 1 1/4 cup water on top & give it a quick stir Seal your Instant Pot Lid and press high pressure for 1 minuteThen once your Instant Pot reads 00 & beeps to tell it is done with high pressure of 1 minute. Don't do anything, allow it to naturally release for 10 minutes. It will read LO 11 Then quick release, fluff with a fork & let cool while you get the rest of the ingredients together
- Let the Bulgur cool about 10 minutes after cooking, fluff with fork to let heat escape
- After Bulgur has cooled add in crumbled feta, sliced almonds sliced cherry tomatoes, shredded brussel sprouts, dill and Modern Greek Dressing. Toss until fully combined, season with salt and pepper to taste.
- Refrigerate to marinate for at least an hour (if you can wait that long!) Add more Modern Greek Dressing if desired throughout the week.
This was amazing! On repeat over here!
This makes me so happy to hear– it is truly one of my favorites & I feel like the Brussel sprouts might turn people off– but I’m like give it a try … I swear you will love!! Thanks so much for sharing!!