Bulgur-Bean Salad

Vegetarian
Health score
17%
Bulgur-Bean Salad
45 min.
5
150kcal

Suggestions

Ingredients

  • 0.5 cup artichoke hearts canned drained coarsely chopped
  • 0.3 cup olives black canned drained sliced
  • teaspoon pepper black
  • 0.5 cup bulgur uncooked
  • 0.5 cup chickpeas canned drained (garbanzo beans)
  • 0.5 cup kidney beans canned drained
  • 1.5 teaspoons basil dried
  • ounces feta cheese crumbled
  •  garlic cloves minced
  • 0.5 cup pre mushrooms 
  • teaspoons olive oil 
  • 0.5 teaspoon oregano dried
  • cup pkt spinach chopped
  • cups water 

Equipment

  • bowl
  • frying pan
  • sauce pan

Directions

  1. Bring the water to a boil in a medium saucepan; add the bulgur. Cover and let stand 30 minutes. Fluff with a fork.
  2. Heat the oil in a medium skillet over medium-high heat.
  3. Add spinach; saut 1 minute or until spinach wilts; remove from heat.
  4. Combine the bulgur, spinach, feta, and the remaining ingredients in a large bowl. Cover and chill for 1 hour.

Nutrition Facts

Calories150kcal
Protein16.02%
Fat33.28%
Carbs50.7%

Properties

Glycemic Index
59.47
Glycemic Load
5.65
Inflammation Score
-7
Nutrition Score
10.470869704433%

Flavonoids

Luteolin
0.08mg
Kaempferol
0.39mg
Myricetin
0.04mg
Quercetin
0.26mg

Nutrients percent of daily need

Calories:150.35kcal
7.52%
Fat:5.74g
8.83%
Saturated Fat:1.97g
12.31%
Carbohydrates:19.66g
6.55%
Net Carbohydrates:13.85g
5.04%
Sugar:1.07g
1.19%
Cholesterol:10.09mg
3.36%
Sodium:533.73mg
23.21%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.21g
12.42%
Manganese:0.78mg
39.22%
Vitamin K:38.3µg
36.47%
Fiber:5.81g
23.25%
Vitamin A:648.65IU
12.97%
Phosphorus:127.15mg
12.71%
Vitamin B6:0.23mg
11.68%
Magnesium:45.8mg
11.45%
Vitamin B2:0.18mg
10.78%
Calcium:98.13mg
9.81%
Copper:0.18mg
8.98%
Iron:1.5mg
8.31%
Folate:31.09µg
7.77%
Vitamin B3:1.38mg
6.9%
Zinc:0.96mg
6.39%
Potassium:221.46mg
6.33%
Vitamin B1:0.09mg
6.08%
Selenium:3.77µg
5.38%
Vitamin B5:0.49mg
4.94%
Vitamin E:0.72mg
4.78%
Vitamin B12:0.2µg
3.26%
Vitamin C:2.43mg
2.94%
Source:My Recipes