Bulgur Salad with Tomatoes
(2 votes)
(2 votes)
Bulgur Salad with Tomatoes - Vegan delicacies with plenty of flavor.
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
344
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 344 cal. | (16 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 52 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.8 g | (33 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin K | 40.6 μg | (68 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.2 mg | (43 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 79 μg | (26 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 10.5 μg | (23 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 45 mg | (47 %) | ||
| Potassium | 694 mg | (17 %) | ||
| Calcium | 88 mg | (9 %) | ||
| Magnesium | 114 mg | (38 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 75 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 250 grams Bulgur (durum wheat semolina)
- salt
- 6 Tomatoes (each about 80 g)
- 1 large red yellow onion
- ½ bunch scallions
- 1 bunch flat-leaf parsley
- ½ lemon
- 4 Tbsps olive oil
- 1 Tbsp Tomato paste
- peppers
Preparation steps
1.
Cook the bulgur in salted water according to the directions on the package.
2.
Blanch the tomatoes in boiling water. Peel and remove the seeds, then dice into cubes.
3.
Peel and finely dice the onion. Rinse the scallions. Julienne 1/3 of the scallions, and chop the rest.
4.
Rinse, dry, and chop the parsley. Squeeze the lemon half.
5.
Heat the oil in a pan. Add the onion and chopped scallions and sauté over medium heat for 2 minutes. Add the tomato paste and lemon juice, and cook briefly. Add the diced tomatoes, then add the mixture to the bulgur.
6.
Season the bulgur with salt and pepper, then divide into 4 bowls. Garnish with the parsley and the remaining scallions.
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