Lebanese Style Bulgur Salad
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(0 votes)
Health Score:
95 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
494
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 494 cal. | (24 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 75 g | (50 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.5 g | (42 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin K | 55.4 μg | (92 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.9 mg | (58 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 79 μg | (26 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 9.3 μg | (21 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 41 mg | (43 %) | ||
| Potassium | 635 mg | (16 %) | ||
| Calcium | 81 mg | (8 %) | ||
| Magnesium | 161 mg | (54 %) | ||
| Iron | 5.6 mg | (37 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 3.4 mg | (43 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 89 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 400 grams Bulgur
- 3 scallions
- 2 garlic cloves
- 400 grams Tomatoes
- 6 Tbsps parsley (finely chopped)
- 3 Tbsps Lemon balm (finely chopped)
- 4 Tbsps lemon juice
- 6 Tbsps olive oil (extra virgin)
- salt
- freshly ground peppers
Preparation steps
1.
Pour the bulgur into a pot with about 800 ml (approximately 3 1/4 cups) of cold salted water. Bring to a boil, then reduce the heat and simmer for about 10 minutes. Turn off the heat and let sit for 15 minutes. The bulgur should be cooked al dente.
2.
Rinse and trim the scallions and cut into rings. Peel the garlic cloves and chop finely. Rinse the tomatoes, cut in half, remove the seeds and cut into small cubes. Let the bulgur cool slightly, then mix with the scallions, garlic, tomatoes and fresh herbs. Stir in the lemon juice and the oil and season with salt and pepper. Serve alongside grilled meat or other dishes as desired.
