Tomato and Cucumber Salad with Bulgur
(1 vote)
(1 vote)
Health Score:
86 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
252
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 252 cal. | (12 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.7 g | (19 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.7 mg | (23 %) | ||
| Vitamin K | 29.3 μg | (49 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.2 mg | (27 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 76 μg | (25 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 10 μg | (22 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 35 mg | (37 %) | ||
| Potassium | 669 mg | (17 %) | ||
| Calcium | 122 mg | (12 %) | ||
| Magnesium | 69 mg | (23 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 3 g | |||
| Uric acid | 45 mg | |||
| Cholesterol | 6 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 100 grams Bulgur
- 1 Cucumber
- 500 grams Tomatoes
- salt
- freshly ground pepper
- 50 grams caperberry (from a jar)
- 4 Tbsps olive oil
- 250 grams Turkish Yogurt (0.1% fat) (Substitute whole-fat yogurt)
- whole Cumin
- mint (for serving)
Preparation steps
1.
Place bulgur in a sieve and place in a tall pot of simmering water. Cover and steam over medium heat, about 20 minutes.
2.
Peel cucumber, halve lengthwise, remove seeds with a spoon and cut cucumber into thick slices.
3.
Rinse, tomatoes, pat dry, core and cut tomatoes into large dice. In a bowl, combine cucumber and tomato pieces. Season with salt and pepper. Stir in capers and 3 tablespoons caper liquid from the jar. Add olive oil and mix well.
4.
Remove bulgur from pan, let cool and fluff with a fork.
5.
Divide salad among plates and top with bulgur. Whisk yogurt until smooth, season lightly with salt, pepper and a little cardamom. Drizzle dressing over salads. Sprinkle with cumin seeds and garnish with mint leaves.
