Bulgur Vegetable Salad
(2 votes)
(2 votes)
Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
275
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 275 cal. | (13 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 42 g | (28 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9 g | (30 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.2 mg | (43 %) | ||
| Vitamin K | 46.4 μg | (77 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 4.4 mg | (37 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 109 μg | (36 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 9.1 μg | (20 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 148 mg | (156 %) | ||
| Potassium | 707 mg | (18 %) | ||
| Calcium | 68 mg | (7 %) | ||
| Magnesium | 99 mg | (33 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 1.3 g | |||
| Uric acid | 72 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 200 grams Bulgur
- 300 milliliters Vegetable broth
- 250 grams Tomatoes
- 2 chili peppers
- 2 scallions
- 1 red Bell pepper
- 1 green Bell pepper
- 1 bunch flat-leaf parsley
- 3 Tbsps Tomato paste
- 2 Tbsps lemon juice
- 3 Tbsps olive oil
- salt
- peppers
Preparation steps
1.
Heat broth in a saucepan, stir in bulgur and let soak for 30 minutes. Blanch tomatoes, peel, seed and cut into small dice. Cut the chile peppers lengthways, remove seeds and finely chop. Rinse scallions and cut into rings.
2.
Rinse bell peppers, halve, remove seeds and ribs and cut into cubes. Rinse parsley, shake dry, pluck leaves and coarsely chop. Mix together tomato paste, parsley, lemon juice and olive oil, then season with salt and pepper. Add vegetables and bulgur. Stir together and let soak for 20 minutes. Season to taste with salt and pepper before serving.
