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Recipe Category / Salads

Bulgur and Feta Cheese Salad

Method

  • Place a pan over medium to high heat. Add 3-4 tablespoons of olive oil. Sauté the bulgur for a few minutes, until it turns golden.
  • Add the stock and bring to a boil
  • As soon as it does, remove from heat.
  • Cover with a towel and set aside to allow it to soak up all of the stock.
  • If you want to see the process check out this video
  • Place another pan over medium to high heat. Add 1-2 tablespoons olive oil.
  • Finely chop the leeks and add them to the pan. Sauté for 3-4 minutes. Add the minced garlic and continue to sauté.
  • Add the wine and let it evaporate.
  • Transfer to a bowl and set aside.
  • Wipe down the pan and place back over medium to high heat. Add the pine nuts and toast them for 3-4 minutes, until they turn golden.
  • When ready, add to the bowl with the leeks.
  • Quarter 2 medium tomatoes. Remove the flesh and seeds and cut into small cubes. Let them drain on some paper towels and add them to the bowl.
  • Add the remaining ingredients to the bowl also. The zest, lemon juice, finely chopped mint, thyme, parsley and feta cut into cubes.
  • Mix with a spoon to combine and add the bulgur.
  • Lightly toss and serve.

Tip

This is the right way to make bulgur: 1:1 (200 g bulgur: 200 g water). Sauté the bulgur with some olive oil until it turns golden. Add the stock. As soon as it comes to a boil, remove from heat and cover. As soon as it soaks up all of the stock, it is ready!

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Stars 5 965280a274e7faaa3ab948cbf65b3e63cafd3a357c9a1db9ace6cb5ab0ca420b
(37)
Stars 4 7a9178270a01a919f143a86d02d23da24820e7cf7d8785260b287b505604249a
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Stars 2 c2271760a84c41b554ecf1d1b2b17a4774d017e08924e9c4b7bd07ffe0c53648
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Stars 1 d2c64104eb0fa01541d9f73e1face12dcf9db387d50b23e382af06ebc6f3d651
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Nutritional
Chart

Nutrition information per portion

319
Calories (kcal)
16 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

10.7
Total Fat (g)
15 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

4.3
Saturated Fat (g)
22 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

43.0
Total Carbs (g)
17 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

3.8
Sugars (g)
4 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

9.5
Protein (g)
19 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

3.7
Fibre (g)
15 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

0.87
Sodium (g)
15 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*To calculate nutritional table data, we use software by Nutritics logo 917a1b6ba55874b5d139866e10c236ccff8cbaa226cb4c05ba54efca0b20cc63

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