RECIPE: Bulgar Wheat Salad with Parsley, Tomato, and Feta

The day after the New York City marathon can be pretty depressing. Do you feel like you were the only one in the city not donning the ING superman cape yesterday? As you sit at your desk at work and swear that you are hitting the gym extra hard tonight, here is a SUPER easy and healthy recipe that will be sure to kick start your new workout routine you just (mentally) outlined. This salad can be served as a side to an entrée or as a lunch salad on its own. Bulgar wheat may be an unfamiliar food to some of you, but it is a high protein whole grain that is ready in minutes and does not require any real cooking. It is very affordable and will last longer than lettuce greens in the refrigerator.

Bulgar Wheat Salad with Parsley, Tomato and Feta (+ Vinaigrette)

[yields 6-8 portions]

-2 bunches parsley, finely chopped

– 3 each tomatoes (or 10 oz grape/plum tomatoes)

-1/4 cup bulgar wheat

– 8 oz feta, crumbled

– 8 oz kalmata olives (about 16), halved


– ¾ cup extra virgin olive oil

– 3 teaspoons lemon juice

– 2 tablespoons red wine vinegar

– Salt and Pepper (to taste)


To cook the bulgar, soak the wheat in boiling water until the texture softens but still holds texture. Combine the remaining ingredients immediately before service so that the moisture in the cheese and olives do not make the salad mushy.

Tip #1: Do not add too much salt to this dish because of the salt already present in the feta cheese and olives. The less salt, the healthier the salad!

Tip #2: Do not skimp on the amount of parsley suggested above as the herb provides an excellent flavor component when combined with the other ingredients.