Bulgur and Tomato Salad with Lemon Herb Dressing
Nutritional values
(Percentage of daily recommendation)
| Calorie | 388 cal. | (18 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 51 g | (34 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.8 g | (36 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.3 mg | (44 %) | ||
| Vitamin K | 45.4 μg | (76 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.8 mg | (48 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 101 μg | (34 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 9.5 μg | (21 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 140 mg | (147 %) | ||
| Potassium | 660 mg | (17 %) | ||
| Calcium | 46 mg | (5 %) | ||
| Magnesium | 116 mg | (39 %) | ||
| Iron | 3.9 mg | (26 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 71 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 9 g |
Ingredients
- For the salad
- 250 grams Bulgur
- 5 Vine tomatoes (1 kg) (approximately 35 ounces)
- 3 light green Hungarian wax peppers
Preparation steps
For the salad: Place the bulgur in a bowl. Add 350 ml (approximately 1 1/2 cups) lukewarm water and stir to combine. Cover and let stand for 20 minutes.
Meanwhile, blanch the tomatoes in boiling water, shock in ice water then peel. Cut in half crosswise, remove the seeds and stem and then dice. Cut the peppers in half lengthwise, remove the stems, seeds and pith and chop.
For the dressing: Rinse the lemon in hot water, pat dry, finely grate the zest and squeeze the juice. Whisk the lemon zest, lemon juice, 1/2 teaspoon salt and the red pepper flakes together and season with pepper. Whisk in the oil. Rinse the parsley and mint, shake dry, finely chop the leaves and mix into the dressing.
Toss the tomatoes and peppers with the dressing. Add the fluffed bulgur and let stand for at least 30 minutes. Before serving, season with salt and pepper.
