Bulgur Salad with Tomatoes and Cucumber
Nutritional values
(Percentage of daily recommendation)
| Calorie | 380 cal. | (18 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 50 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.5 g | (32 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin K | 56.4 μg | (94 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.8 mg | (40 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 79 μg | (26 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 7.7 μg | (17 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 45 mg | (47 %) | ||
| Potassium | 659 mg | (16 %) | ||
| Calcium | 88 mg | (9 %) | ||
| Magnesium | 115 mg | (38 %) | ||
| Iron | 4.4 mg | (29 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 69 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 7 g |
Preparation steps
Heat 500 ml (approximately 17 ounces) of water in a pot. Mix in some salt, and stir in the bulgur. Remove from the heat and let soak for 30 minutes (or cook according to the package directions).
Rinse and halve the tomatoes. Rinse, trim, and thinly slice the scallions. Rinse the cucumber and halve lengthwise. Scrape out the seeds and finely dice. Rinse the parsley and mint, pat dry, and remove the leaves. Reserve some of the mint for garnish. Finely chop the remaining mint and the parsley.
Mix the tomatoes, diced cucumber, scallions, and chopped herbs in a bowl with the lemon juice and oil. Season to taste with salt, pepper, and cumin and let infuse for 20 minutes.
Gently fold the bulgur into the vegetable mixture. Garnish with the reserved mint and serve.
