Bulgur and Vegetable Salad

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Bulgur and Vegetable Salad
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Health Score:
8,8 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
198
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie198 kcal(9 %)
Protein4.39 g(4 %)
Fat11.06 g(10 %)
Carbohydrates23.39 g(16 %)
Sugar added0 g(0 %)
Roughage6.2 g(21 %)
Vitamin A153.69 mg(19,211 %)
Vitamin D0 μg(0 %)
Vitamin E0.94 mg(8 %)
Vitamin B₁0.12 mg(12 %)
Vitamin B₂0.07 mg(6 %)
Niacin2.8 mg(23 %)
Vitamin B₆0.21 mg(15 %)
Folate49.76 μg(17 %)
Pantothenic acid0.45 mg(8 %)
Biotin6.67 μg(15 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C28.23 mg(30 %)
Potassium482.24 mg(12 %)
Calcium38.44 mg(4 %)
Magnesium49.18 mg(16 %)
Iron1.54 mg(10 %)
Iodine0.3 μg(0 %)
Zinc0.83 mg(10 %)
Saturated fatty acids1.48 g
Cholesterol0 mg

Ingredients

for
4
Ingredients
350 grams Bulgur
5 tomatoes
4 scallions
3 tablespoons Basil (chiffonade)
3 tablespoons olive oil
3 tablespoons lemon juice
salt
freshly ground peppers
lemon zest
How healthy are the main ingredients?
olive oilBasiltomatosalt

Preparation steps

1.

Cover the bulgur with 1 L (approximately 1 quart) of boiling, salted water. Let soak for 30 minutes.

2.

Score the tomatoes crosswise, then pour boiling water over them. Peel and halve the tomatoes. Remove the core and finely dice.

3.

Rinse, trim, and thinly slice the scallions.

4.

Mix the bulgur with the tomatoes, and scallions. Mix in the basil and toss until thoroughly combined.

5.

Mix the lemon juice and oil, then season to taste with salt and pepper. Add to the salad, mix well, and adjust the seasoning if necessary.

6.

Garnish with lemon zest, and serve.