Bulgur Melon Salad
Bulgur is packed with satiating carbohydrates and valuable minerals such as iron, phosphorus, and potassium. Additionally, bulgur contains almost no fat.
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.
(Percentage of daily recommendation)
| Calorie | 247 cal. | (12 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 5 g | (4 %) | ||
| Carbohydrates | 42 g | (28 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4 g | (13 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.1 mg | (9 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3.2 mg | (27 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 44 μg | (15 %) | ||
| Pantothenic acid | 3.2 mg | (53 %) | ||
| Biotin | 11 μg | (24 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 28 mg | (29 %) | ||
| Potassium | 607 mg | (15 %) | ||
| Calcium | 152 mg | (15 %) | ||
| Magnesium | 66 mg | (22 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 1.3 g | |||
| Uric acid | 62 mg | |||
| Cholesterol | 4 mg |
Ingredients
- 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
Preparation steps
Add bulgur to 3/4 cup boiling water, season with salt, cover, and cook over medium heat until tender, about 20 minutes.
Meanwhile, peel the cucumber, cut in half lengthwise, remove the seeds and grate cucumber coarsely on a box grater.
Drain cucumber well and mix in a small bowl with the yogurt.
Rinse mint, shake dry, pluck leaves, chop finely and add to the yogurt.
Peel the garlic and pass through a garlic press into the yogurt mixture. Stir in 1 teaspoon olive oil and season with salt.
Let bulgur cool in a bowl, stirring occasionally.
Meanwhile, cut the watermelon into thick slices about 1-inch. Cut melon flesh into 1-inch cubes.
Rinse the parsley, shake dry and pluck the leaves. Combine with the melon and the bulgur.
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.