Bulgur Salad with Tomatoes and Herbs (Tabouleh)

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Bulgur Salad with Tomatoes and Herbs (Tabouleh)
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Health Score:
8,3 / 10
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
472
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie472 kcal(22 %)
Protein7.23 g(7 %)
Fat35.71 g(31 %)
Carbohydrates36.8 g(25 %)
Sugar added0 g(0 %)
Roughage8.91 g(30 %)
Vitamin A290.74 mg(36,343 %)
Vitamin D0 μg(0 %)
Vitamin E0.99 mg(8 %)
Vitamin B₁0.15 mg(15 %)
Vitamin B₂0.11 mg(10 %)
Niacin3.69 mg(31 %)
Vitamin B₆0.24 mg(17 %)
Folate82.65 μg(28 %)
Pantothenic acid0.61 mg(10 %)
Biotin6.57 μg(15 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C46.5 mg(49 %)
Potassium576 mg(14 %)
Calcium78.57 mg(8 %)
Magnesium67.57 mg(23 %)
Iron3.29 mg(22 %)
Iodine0.9 μg(0 %)
Zinc1.19 mg(15 %)
Saturated fatty acids4.77 g
Cholesterol0 mg

Ingredients

for
2
Ingredients
500 milliliters Vegetable broth
250 grams Bulgur
250 grams Cherry tomatoes
6 scallions
1 handful parsley
2 mint
3 tablespoons lemon juice
5 tablespoons olive oil
salt
freshly ground peppers
½ Lettuce
How healthy are the main ingredients?
olive oilparsleymintsalt

Preparation steps

1.

Boil the broth in a saucepan, stir in bulgur, remove from the heat and let soak for about 30 minutes (or cook as directed on the package).

2.

Rinse the tomatoes and cut in half or quarters, depending on size. Rinse, trim and cut the spring onions into thin rings. Rinse the parsley and mint, shake dry, pluck off the leaves and chop. Stir in the lemon juice, olive oil, salt, pepper and mix with the vegetables and the bulgur. Let soak about 20 minutes, then season to taste with salt and pepper.

3.

Rinse the lettuce and shake dry. Arrange the lettuce on a plate and top with the tabouleh.