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Persian grain salad
(0 votes)
Health Score:
88 / 100
Difficulty:
easy
Preparation:
30 min.
Preparation
Calories:
633
calories
Calories
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1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 633 cal. | (30 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 104 g | (69 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 16.9 g | (56 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.8 mg | (32 %) | ||
| Vitamin K | 48.8 μg | (81 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 9.3 mg | (78 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 94 μg | (31 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 11.3 μg | (25 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 39 mg | (41 %) | ||
| Potassium | 739 mg | (18 %) | ||
| Calcium | 107 mg | (11 %) | ||
| Magnesium | 216 mg | (72 %) | ||
| Iron | 7.9 mg | (53 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 4.7 mg | (59 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 118 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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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
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.
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