Minty bulgur salad with Feta and olives
The Perfect Summer Salad
It’s officially summer, and that means it’s time for light, refreshing salads! This minty bulgur salad with feta and olives – and other cheeky ingredients! – is the perfect way to cool down on a hot day. It’s fresh, simple and nutritious. With extra lettuce and beans to bulk it up, it’s one of my favourite meals to make when I’m feeling lazy, hot and bothered.
What’s Bulgur?
Bulgur – or Bulgur Wheat in this case – is a whole grain. It contains the entire grain kernel, including the bran, germ, and endosperm. This means it’s a great source of fibre, protein, vitamins and minerals. It is also a low-glycemic food, which makes it a great carb alternative for anyone trying to keep their blood sugar spikes down! It’s a hearty grain, making it a filling and satisfying choice. While Bulgur is my first choice for this minty salad – it just tastes that good! Other whole grains like quinoa and buckwheat make for excellent alternatives.
The perfect herby balance
Our Greek friends knew a long time ago that there is one perfect combination: feta and mint. They are both high in nutrients. Feta cheese is a good source of protein, calcium, and phosphorus. Mint is a good source of vitamins A and C, as well as fibre. Refreshing and tangy, I just cannot eat feta without adding a sprinkle of that delicious herb. In this minty bulgur salad, I do just that. BUT because I’m Italian I had to add an extra cheeky herb that I just think makes everything taste better. Can you guess what? if you guessed Basil it was a very good guess but…it’s oregano!
Oregano has a strong flavour, that adds warmth and a hint of sweetness to the minty bulgur salad. Trust me on this, your taste buds will be happy!
Cheeky cheese swap
Feta is one of the key ingredients of this bulgur salad but if you feel adventurous you can try it with different cheeky proteins like:
- Grilled Halloumi: Excellent alternative if you want a bit of crunch in your salad – I air fry it usually but grilled works wonders too.
- Aged Grana Padano in chunks: Fun Bean fact – the Italian region where I’m from, Veneto is one of the main producers of Grana Padano. I may be biased but it’s delicious!
- Grated Parmesan: A staple of Mediterranean cuisine, you can never go wrong with Parmesan.
- Vegan cheese: any Greek feta or halloumi alternative will elevate this minty bulgur salad to the next level!
In conclusion, the mint and oregano add a fresh, herbal flavour, while the feta and olives provide a salty, briny contrast and the lettuce, beans and bulgur are a perfect nutritious base for an all-round complete meal. This salad is easy to make and can be customized to your liking. You can add other vegetables, such as cucumbers, tomatoes, or peppers.
No matter how you make it, this minty bulgur salad is sure to be a hit. So gather your ingredients and get ready to enjoy a delicious and refreshing summer meal!
Minty Bulgur Salad with Feta and Olives
Equipment
- 1 Knife and cutting board
- 1 Medium pot with lid to cook the bulgur
- 1 Medium mixing bowl
Ingredients
- 80 gr Uncooked Bulgur
- 80 gr Feta
- 100 gr Black beans
- 10 Green or Black olives
- 2 tbsp Extra virgin olive oil
- pinch Salt optional
- Butterhead and Lamb Lettuce As much as you like! Can be replaced with any other leafy salad of your choice.
- Mint to taste
- Oregano to taste
Instructions
- Measure and cook the bulgur for 10 minutes in boiling water or follow the package instruction.
- Cut the olives into small circles to your liking. Crumble or cut the feta into small cubes – the smaller the cubes the better for taste distribution. Drain the beans and wash the lettuce leaves – if they're too big, gently rip them with your hands to make smaller pieces that will be easier to eat.
- In a mixing bowl or directly to your plate – combine all the ingredients with the herbs and oil. Give it a good mix and have a little taste. You can add a bit of salt to your liking but be careful, feta is very salty on its own so make sure not to add too much!Your Minty Bulgur Salad with Feta and Olives is ready for you to enjoy!Store in an airtight container in the fridge. Consume within 3 days.
Cheeky tips
Add a little honey or maple syrup to the Minty Bulgur Salad for a flavoursome sweet and tangy experience!
Feeling hungry still? Pair the Minty Bulgur Salad with this tasty side dish! Air Fryer Sweet Potatoe Fries.
Summer is on – try this refreshing Vegan Protein Smoothie to enhance your morning routine!
