Persian Grain Salad

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Persian Grain Salad
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Health Score:
Health Score
7,0 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
297
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie297 kcal(14 %)
Protein4.67 g(5 %)
Fat21.52 g(19 %)
Carbohydrates26.52 g(18 %)
Sugar added0 g(0 %)
Roughage6.58 g(22 %)
Vitamin A130.4 mg(16,300 %)
Vitamin D0 μg(0 %)
Vitamin E0.62 mg(5 %)
Vitamin B₁0.11 mg(11 %)
Vitamin B₂0.07 mg(6 %)
Niacin2.82 mg(24 %)
Vitamin B₆0.19 mg(14 %)
Folate53.07 μg(18 %)
Pantothenic acid0.5 mg(8 %)
Biotin3.94 μg(9 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C26.04 mg(27 %)
Potassium373.38 mg(9 %)
Calcium46.18 mg(5 %)
Magnesium51.5 mg(17 %)
Iron1.89 mg(13 %)
Iodine0.37 μg(0 %)
Zinc0.91 mg(11 %)
Saturated fatty acids2.87 g
Cholesterol0 mg
Author of this recipe:

Ingredients

for
4
Ingredients
2.333 cups
5
scallions (cut into rings)
2 cloves
garlic (finely chopped)
2 ⅔ cups
tomatoes (deseeded and diced)
5 tablespoons
parsley (finely chopped)
3 tablespoons
mint (finely chopped)
4 tablespoons
6 tablespoons
How healthy are the main ingredients?
garlictomatoparsleymint
Product recommendation
Delicious served cold on a hot summer's day.

Preparation steps

1.
Add the bulgur to around 1 l cold salted water. Bring to the boil and simmer over a low heat for around 10 minutes, then leave for a further 15 minutes to swell. The bulgur should be cooked but still have a slight bite.
2.
Allow the bulgur to cool slightly, and then mix through the spring onions, garlic, tomatoes and fresh herbs. Mix through the lime juice and oil and season to taste with salt and ground black pepper.