Mediterranean Kale Wheat Salad

I mentioned in last week’s Pulled Chicken Verde post that I’m all about the make ahead recipe these days. While this recent development has come along as a result of my new 8-5 work schedule as a dietetic intern, I think anyone with a busy schedule can appreciate saving a little time when it comes to the kitchen. Mediterranean Kale Wheat Salad | The Slender Student Mediterranean Kale Wheat Salad | The Slender Student Unfortunately, time-saving doesn’t always translate to slender, or nutritious, or fresh, or delicious. Sometimes time-saving directly translates to “this took 3 minutes and 45 seconds to microwave from frozen,” or “that McDonald’s drive thru line was super quick!” Mediterranean Kale Wheat Salad | The Slender Student You know this girl is not down for that, and you shouldn’t be either. Mediterranean Kale Wheat Salad | The Slender Student Now, I know I’m giving you a recipe for this salad, but you can honestly do whatever you want with it. If you don’t like kale or beets, consider subbing in baby spinach and diced bell pepper. If feta’s not your thing, a crumbled goat or blue cheese would be amazing. Mediterranean Kale Wheat Salad | The Slender Student And, in addition to being versatile, this salad is like George Clooney– it gets better with age, and you’d be delighted to find it at your kitchen table.

Mediterranean Kale Wheat Salad | The Slender Student Mediterranean Kale Wheat Salad
Servings: sixteen 1/2 cup servings | Calories per serving: 45
Fat: 2 g (Sat Fat: 1 g) | Carbohydrate: 9 g | Fiber: 2 g| Protein: 2 g


1 box Near East tabouleh salad*

1 cup hot water

2 1/2 cups chopped kale

1 tablespoon apple cider vinegar

1 tablespoon dijon mustard

1 cup chopped red onion

1/2 cup chopped balsamic marinaded beets (I like these)

1/2 cup reduced fat feta crumbles

2 tablespoons balsamic vinegar


1. In a large mixing bowl, place your bulgur wheat and seasoning packet from the Near East tabouleh salad box and pour over the hot water. Refrigerate for 30 minutes until all the water has been absorbed

2. While you wait, massage the apple cider vinegar and dijon mustard into the chopped kale. Refrigerate for 30 minutes

3. Remove the bulgur wheat from the fridge and add in the red onion, beets, feta, marinaded kale, and balsamic vinegar

4. Toss to combine, cover, and refrigerate for at least a few hours before serving

*If you can’t find this product, you could cook up 3/4 cups dry bulgur plus a tablespoon of dry parsley

P.S. My apologies for all of the iPhone photos as of late. My DSLR is currently stranded in Houston but we will be reunited this weekend!

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