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  • Writer's pictureitsjdieb

Bulgur & Feta Kale Salad

This is the salad I'm welcoming spring with. This is my Bulgur & Feta Kale Salad, and let me say she is light, fresh, and delicious. When I first enjoyed it I paired it with baked salmon and the second time I had it I made a larger amount for my family to enjoy for a BBQ as a side salad. I wanted to create a salad that you can share with others in this new season, and also be able to have an easy salad to meal prep for yourself! It's takes 15 minutes to make and requires no cooking. So no matter how you eat it or who you eat it with, it's going to be a hit.


You're going to need kale, cucumber, tomato, fresh mint, feta cheese, bulgur, green onion, lemon, and olive oil. The best part is that none of these ingredients will wilt/go bad in the fridge if you choose to meal prep it, which is how I based this recipe!


You may have noticed that I'm using bulgur in this recipe over another grain because I want to emphasize the importance of incorporating more grains & fiber into your diet. I know bulgur isn't the first grain you'll think about, but once you start adding it into your diet, you'll notice your body starting to love it. It's a grain part of a Middle Eastern diet (specifically found in tabbuleh). Bulgur doesn't require any cooking since it's a partially-cooked grain, so it is easy to incorporate into any savory salad. Its' nutritional benefits are linked to heart health and supporting digestion. Since its packed full with insoluble fiber, this is the type of fiber that will keep things moving in your gut and decrease the risk of constipation. It promotes heart health because fiber helps decrease your LDL cholesterol levels, thus benefiting heart health! I can't emphasize enough how amazing this grain is and I want you to get on the bulgur train too. Let's finally get to the recipe!


Yields: 1

Prep time: 15 minutes

Total time: 15 minutes


This recipe is vegetarian.

 

Ingredients:

1. 3 handfuls of shredded kale or Tuscan kale, finely chopped

2. 2 plum tomatoes, finely diced

3. 2 green onions, finely diced

4. 2 cucumbers finely diced

5. 2 TBSPs bulgur, soaked in water for 5 minutes

6. ¼ cup fresh mint, finely chopped

7. Crumbled feta cheese to garnish to your liking

8. Extra virgin olive oil

9. 1 lemon

10. Salt and black pepper

 

Instructions:

1. First, grab a serving bowl. Add in the 3 chopped handfuls of kale and massage with olive oil, squeeze of lemon, and salt.


2. Have ingredients 2-6 prepared and add them into the bowl.


3. For the dressing: in a small bowl pour in 2 TBSPs of olive oil, the juice of 1 lemon, and add salt and black pepper to taste. Mix well and pour onto the salad.

4. Add on the feta cheese to your liking. Mix the salad well.


5. Taste test for more salt. Add if necessary.


6. Enjoy!


Xoxo,

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