Allergy Associates of La Crosse / Recipes / Bulgur Salad with Spinach, Tomatoes and Herbs

Bulgur Salad with Spinach, Tomatoes and Herbs

Serving size: 6 servings


  • 1 cup dried bulgur wheat
  • 3 Tbsp. dill, fresh, chopped
  • 2 Tbsp. extra-virgin olive oil
  • 1 tsp. lemon zest
  • 1 1/2 Tbsp. lemon juice
  • 1/4 tsp. salt
  • 1/8 tsp. ground black pepper
  • 2 oz. feta cheese, crumbled
  • 1/4 cup parsley leaves, fresh, chopped
  • 1 cup grape tomatoes, quartered
  • 2 cups lightly packed baby spinach leaves, coarsely chopped
  • 1/4 cup red onion, chopped


  1. In a medium saucepan, bring 2 cups water to a boil. Add bulgur and return water to a boil. Reduce heat to simmer and cook covered for 12-15 minutes. Remove from heat and fluff bulgur.
  2. In a large mixing bowl, mix spinach and onion. Add bulgur to the spinach mixture and toss. Let sit for 3 minutes until spinach slightly wilts and grain stops steaming.
  3. Add parsley, dill, tomatoes, oil, lemon zest, lemon juice, salt and pepper. Mix until combined. Sprinkle feta over the top. Serve at room temperature or chilled.

Nutrition per serving: 160 calories, 22 g carbohydrates, 10 mg cholesterol, 7 g fat, 4 g fiber, 5 g protein, 210 mg sodium, 1 g sugar.

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