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Ingredients

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Bulgur Melon Salad

Bulgur Melon Salad

with Mint Tzatziki
45 min., ready in 55 min.
Time:
247
calories
Calories:
Health Score:
90 / 100
Ingredientsfor  
Ingredients
2 ozs Bulgur
salt
1 Cucumber (about 5 oz.)
5 ozs Yogurt (low-fat)
5 sprigs mint
2 garlic cloves
2 tsps olive oil
1 ½ lbs Watermelon
½ bunch flat-leaf parsley
1 lemon
cayenne pepper
How healthy are the main ingredients?
mintolive oilparsleysaltCucumbergarlic clove
Preparation
1.
Bulgur Melon Salad preparation step 1

Add bulgur to 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 1-inch. Cut melon flesh into 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.

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie247 cal.(12 %)
Protein7 g(7 %)
Fat5 g(4 %)
Carbohydrates42 g(28 %)
Sugar added0 g(0 %)
Roughage4 g(13 %)
Healthy, because

Healthy, because

Bulgur is packed with satiating carbohydrates and valuable minerals such as iron, phosphorus, and potassium. Additionally, bulgur contains almost no fat.

Even smarter

Even smarter

The melon and cucumber yield a ton of flavor and texture with few calories, while the yogurt adds protein which is valuable for physical and mental fitness.

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