Half-Portion Mediterranean Grain Salad
A refreshing mix of chewy bulgur, crisp cucumbers, and tangy feta, dressed with a zesty lemon-olive oil vinaigrette. This mediterranean-inspired mediterranean (vegetarian) ready in about 40 minutes pairs bulgur wheat, pitted and halved kalamata olives, crumbled feta cheese for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 220 calories and feeds 2, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 1/2 cup bulgur wheat
- 1 medium, diced into 1/2-inch cubes cucumber
- 1/2 cup, pitted and halved kalamata olives
- 1/2 cup crumbled feta cheese
- 1 small, finely chopped red onion
- 1/4 cup, chopped fresh parsley
- 1/4 cup extra virgin olive oil
- 2 tbsp lemon juice
- 1/4 tsp salt
- 1/8 tsp black pepper
Instructions
- Step 1: Cook bulgur wheat in 1 1/2 cups boiling water until tender, 15-20 minutes. Drain and set aside.
- Step 2: In a large bowl, combine cooked bulgur, cucumber, olives, feta, red onion, and parsley. Toss gently to mix.
- Step 3: In a separate small bowl, whisk together olive oil, lemon juice, salt, and black pepper until emulsified. Pour dressing over salad and stir until evenly coated.
- Step 4: Chill for 10 minutes before serving to allow flavors to meld.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Half-Portion Mediterranean Grain Salad take to make?
Total time is about 40 minutes (15 min prep + 25 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Half-Portion Mediterranean Grain Salad?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep bulgur wheat from drying out.
Can I substitute ingredients in Half-Portion Mediterranean Grain Salad?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Half-Portion Mediterranean Grain Salad for a different number of people?
The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Half-Portion Mediterranean Grain Salad vegetarian?
Yes — this recipe is tagged vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
What others are saying
- ★★★★☆
Reliable weeknight option. Not going to blow your mind but always satisfying.
- ★★★★☆
Almost perfect — just needed a squeeze of lemon at the end.
- ★★☆☆☆
Didn't come together the way I expected. Flavors were flat.
