Persian Grain Salad

0
Average: 0 (0 votes)
(0 votes)
Persian Grain Salad
share Share
print
bookmark_border Copy URL
Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
633
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie633 cal.(30 %)
Protein14 g(14 %)
Fat17 g(15 %)
Carbohydrates104 g(69 %)
Sugar added0 g(0 %)
Roughage16.9 g(56 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E3.8 mg(32 %)
Vitamin K48.8 μg(81 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.2 mg(18 %)
Niacin9.3 mg(78 %)
Vitamin B₆0.7 mg(50 %)
Folate94 μg(31 %)
Pantothenic acid1.8 mg(30 %)
Biotin11.3 μg(25 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C39 mg(41 %)
Potassium739 mg(18 %)
Calcium107 mg(11 %)
Magnesium216 mg(72 %)
Iron7.9 mg(53 %)
Iodine2 μg(1 %)
Zinc4.7 mg(59 %)
Saturated fatty acids2.5 g
Uric acid118 mg
Cholesterol0 mg
Complete sugar8 g

Ingredients

for
4
Ingredients
2.333 cups Bulgur
5 scallions (cut into rings)
2 cloves garlic cloves (finely chopped)
2 ⅔ cups Tomatoes (deseeded and diced)
5 Tbsps parsley (finely chopped)
3 Tbsps mint (finely chopped)
4 Tbsps Lime juice
6 Tbsps olive oil
How healthy are the main ingredients?
Tomatoolive oilparsleymintgarlic clove
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.