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.
Fall Favorites
Get Fit!
Simple, But Good
Weeknight Dinners
Related Recipes
App Download
Recipe of the Day
Popular Cookbooks
Video of the Week
Current Recipe Search
