EatSmarter exclusive recipe

Bulgur Melon Salad

with Mint Tzatziki
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Bulgur Melon Salad

Bulgur Melon Salad - Asian inspired and visually appealing

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Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
ready in 55 min.
Ready in
Calories:
247
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie247 kcal(12 %)
Protein7 g(7 %)
Fat5 g(4 %)
Carbohydrates42 g(28 %)
Sugar added0 g(0 %)
Roughage4 g(13 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E1.1 mg(9 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin3.2 mg(27 %)
Vitamin B₆0.3 mg(21 %)
Folate44 μg(15 %)
Pantothenic acid3.2 mg(53 %)
Biotin11 μg(24 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C28 mg(29 %)
Potassium607 mg(15 %)
Calcium152 mg(15 %)
Magnesium66 mg(22 %)
Iron2.9 mg(19 %)
Iodine9 μg(5 %)
Zinc1.5 mg(19 %)
Saturated fatty acids1.3 g
Uric acid62 mg
Cholesterol4 mg
Development of this recipe:

Ingredients

for
2
Ingredients
2 ounces
1
Mini cucumber (about 150 grams)
5 ounces
5 sprigs
2
2 teaspoons
1 ½ pounds
½ bunch
flat-leaf Parsley
1
Preparation

Kitchen utensils

1 Measuring cups, 1 Pot (with lid), 1 Lid, 1 Cutting board, 1 Peeler, 1 Small knife, 1 Box grater, 1 Small bowl, 1 Tablespoon, 1 Garlic press, 1 Teaspoon, 1 Bowl, 1 Wooden spoon, 1 Citrus juicer

Preparation steps

1.
Bulgur Melon Salad preparation step 1

Add bulgur to 200 ml (approximately 3/4 cup) boiling water, season with salt, cover and cook over medium heat until tender, about 20 minutes.

2.
Bulgur Melon Salad preparation step 2

Meanwhile, peel the cucumber, cut in half lengthwise, remove the seeds and grate cucumber coarsely on a box grater.

3.
Bulgur Melon Salad preparation step 3

Drain cucumber well and mix in a small bowl with the yogurt.

4.
Bulgur Melon Salad preparation step 4

Rinse mint, shake dry, pluck leaves, chop finely and add to the yogurt.

5.
Bulgur Melon Salad preparation step 5

Peel the garlic and pass through a garlic press into the yogurt mixture. Stir in 1 teaspoon olive oil and season with salt.

6.
Bulgur Melon Salad preparation step 6

Let bulgur cool in a bowl, stirring occasionally.

7.
Bulgur Melon Salad preparation step 7

Meanwhile, cut the watermelon into thick slices (about 2 cm or approximately 1 inch). Cut melon flesh into 2 cm (approximately 1-inch) cubes.

8.
Bulgur Melon Salad preparation step 8

Rinse the parsley, shake dry and pluck the leaves. Combine with the melon and the bulgur.

9.
Bulgur Melon Salad preparation step 9

Squeeze juice from lemon and put 3 tablespoons juice in a small bowl. Season with salt and cayenne pepper, then mix with remaining olive oil. Add to bulgur mixture and let stand for 10 minutes. Season again to taste and serve with mint tzatziki.