Bulgur is a wheat-based cereal grain commonly used in Mediterranean cooking. This hardy salad brings in other Mediterranean ingredients like feta cheese, kalamata olives, capers and cucumber.

Yield: Serves 6.



  • 1 cup fine bulgur
  • 1/2 tsp salt
  • 1 1/4 cups boiling water
  • 1/4 cup fresh lemon juice
  • 2 tbsp chopped fresh oregano
  • 1 tbsp chopped drained capers
  • 1/4 tsp freshly ground pepper
  • 1 clove garlic, crushed
  • 1/4 cup extra-virgin olive oil
  • 4 cups coarsely chopped romaine lettuce
  • 1 1/3 cups diced seeded English cucumber
  • 1/2 cup crumbled feta cheese
  • 1/4 cup chopped red onion
  • 1/4 cup chopped pitted kalamata olives


  1. Combine bulgur and salt in a bowl. Stir in boiling water. Cover bowl with plastic wrap. Let stand until water is absorbed and bulgur is tender, about 20 minutes; set aside.
  2. Meanwhile, to prepare dressing, whisk together lemon juice, oregano, capers, pepper and garlic until combined. Gradually whisk in oil until blended.
  3. Combine bulgur, lettuce, cucumber, cheese, onion and olives in a bowl. Add dressing and toss to combine. Serve immediately.
Nutritional analysis per serving:

240 calories, 13.8 g fat, 5.9 g protein, 24.7 g carbohydrate, 6.3 g fibre, 448 mg sodium