Bulgur and Vegetable Salad
(0 votes)
(0 votes)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
380
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 380 cal. | (18 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 65 g | (43 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11 g | (37 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin K | 10.1 μg | (17 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 6 mg | (50 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 65 μg | (22 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 8.7 μg | (19 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 28 mg | (29 %) | ||
| Potassium | 533 mg | (13 %) | ||
| Calcium | 73 mg | (7 %) | ||
| Magnesium | 138 mg | (46 %) | ||
| Iron | 4.9 mg | (33 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 1.3 g | |||
| Uric acid | 76 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 350 grams Bulgur
- 5 Tomatoes
- 4 scallions
- 3 Tbsps Basil (chiffonade)
- 3 Tbsps olive oil
- 3 Tbsps lemon juice
- salt
- freshly ground peppers
- lemon zest
Preparation steps
1.
Cover the bulgur with 1 L (approximately 1 quart) of boiling, salted water. Let soak for 30 minutes.
2.
Score the tomatoes crosswise, then pour boiling water over them. Peel and halve the tomatoes. Remove the core and finely dice.
3.
Rinse, trim, and thinly slice the scallions.
4.
Mix the bulgur with the tomatoes, and scallions. Mix in the basil and toss until thoroughly combined.
5.
Mix the lemon juice and oil, then season to taste with salt and pepper. Add to the salad, mix well, and adjust the seasoning if necessary.
6.
Garnish with lemon zest, and serve.
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