Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
for
4
Tomato and Cucumber Salad with Bulgur
30 min.
Time:
252
calories
Calories:
Health Score:
86 / 100
Ingredientsfor
- 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
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.
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 %) |