Parsley Bulgur Salad

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Parsley Bulgur Salad
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Health Score:
9,0 / 10
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
215
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie215 kcal(10 %)
Protein4.55 g(5 %)
Fat14.66 g(13 %)
Carbohydrates19.97 g(13 %)
Sugar added0 g(0 %)
Roughage5.07 g(17 %)
Vitamin A286.22 mg(35,778 %)
Vitamin D0 μg(0 %)
Vitamin E0.82 mg(7 %)
Vitamin B₁0.12 mg(12 %)
Vitamin B₂0.13 mg(12 %)
Niacin2.58 mg(22 %)
Vitamin B₆0.27 mg(19 %)
Folate80.89 μg(27 %)
Pantothenic acid0.47 mg(8 %)
Biotin2.99 μg(7 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C107.16 mg(113 %)
Potassium581.23 mg(15 %)
Calcium67.3 mg(7 %)
Magnesium52.32 mg(17 %)
Iron2.67 mg(18 %)
Iodine0.3 μg(0 %)
Zinc0.92 mg(12 %)
Saturated fatty acids1.98 g
Cholesterol0 mg

Ingredients

for
4
Ingredients
1 ⅔ cups Vegetable broth
1 ⅛ cups Bulgur
2 tomatoes
2 red chile peppers (deseeded and finely chopped)
4 scallions (chopped into rings)
1 zucchini (chopped)
1 stalk Celery (chopped)
1 ½ cups fresh parsley (roughly chopped)
3 tablespoons lemon juice
4 tablespoons olive oil
Garnish
parsley
How healthy are the main ingredients?
parsleyolive oiltomatozucchiniCeleryparsley

Preparation steps

1.
Heat the broth in a saucepan, stir in the bulgur and leave for 30 minutes, fluffing up with a fork from time to time.
2.
Slit crosses in the skins of the tomatoes, blanch in boiling water, refresh, peel, halve, deseed and chop the flesh.
3.
Mix the vegetables, parsley, lemon juice and olive oil into the bulgur and season with salt and pepper. Let sit for 10 - 15 minutes.
4.
Before serving, check the seasoning and adjust if necessary. Garnish with parsley and serve.