Tomato Wheat Salad Recipe

This vibrant and refreshing Tomato Wheat Salad is perfect for a quick and healthy lunch or dinner! The hearty bulgur wheat is combined with juicy tomatoes, crisp cucumber, and a zesty lemon vinaigrette, then nestled into warm pita bread for a satisfying and portable meal. Get ready for a flavor explosion in every bite!

Prep Time 20 mins
Cook Time 40 mins
Calories 163.6 kcal
Protein 6g
Rating 5.0 (1 Reviews)
Tomato Wheat Salad 70

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Recipe Author

Chef Forktionary, author of this recipe

Recipe adapted from Food.com. Standardized by Forktionary.

Ingredients for Tomato Wheat Salad

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How to Make Tomato Wheat Salad

  1. Combine 1 cup of bulgur wheat with 1 1/2 cups of boiling water in a medium bowl.
  2. Cover the bowl and let it stand for 20-25 minutes, or until all the water is absorbed.
  3. While the bulgur is cooking, prepare the remaining ingredients: dice 2 cups of tomatoes, 1/2 cup of cucumber, and 1/4 cup of red onion.
  4. In a large bowl, combine the cooked bulgur, diced tomatoes, cucumber, red onion, 1/4 cup chopped fresh parsley, and 1/4 cup olive oil.
  5. Whisk together 2 tablespoons of lemon juice, 1 teaspoon of dried oregano, salt, and pepper to taste for the dressing.
  6. Pour the dressing over the salad and toss gently to combine.
  7. Chill the salad in the refrigerator for at least 30 minutes to allow the flavors to meld.
  8. To serve, warm the pita bread and spoon the salad into the pita pockets. Garnish with extra parsley or a sprinkle of feta cheese, if desired.

Nutrition Information (Approximate per serving)

Sodium

0 g

Sugar

12g

Fat

7g

Carbs

6g