Bulgur & broad bean salad with zesty dressing

Vegetarian
Dairy Free
Very Healthy
Health score
84%
Bulgur & broad bean salad with zesty dressing
25 min.
1
469kcal

Suggestions


Are you looking for a refreshing and nutritious dish that is both easy to prepare and bursting with flavor? Look no further than this delightful Bulgur & Broad Bean Salad with Zesty Dressing. Perfect as a vibrant side dish or a light main course, this vegetarian and dairy-free salad is quickly becoming a favorite for health-conscious eaters!

In just 25 minutes, you can whip up this colorful medley of ingredients that combine the nutty flavor of bulgur wheat with the tender sweetness of defrosted broad beans. With the addition of crunchy sugar snap peas, crisp radishes, and thinly sliced red onion, every bite of this salad is a delightful textural experience. The bright notes of lime zest and juice bring a zesty kick, while the hint of heat from the red chili adds the perfect level of excitement.

The dressing, made with extra-virgin olive oil, white wine vinegar, and a touch of honey, ties all these fresh ingredients together beautifully. Finished with a scattering of mint leaves, this salad is not only visually appealing but also delivers a wealth of nutrients, as reflected in its impressive health score of 84!

Whether you’re enjoying it at a summer picnic, as a side for a hearty meal, or just as a nutritious snack, this salad is bound to impress and satisfy your taste buds. Dive into this wholesome dish and enjoy a flavorful journey to health and wellness!

Ingredients

  • 50 bulgur 
  • 85 avarakkai / broad beans frozen podded
  •  sugar snap peas halved
  •  radishes thinly sliced
  • 0.5 small onion red thinly sliced
  • small handful mint leaves 
  •  lime zest 
  • 0.5 small to 5 chilies red deseeded chopped
  • tbsp olive oil extra virgin extra-virgin
  • tsp citrus champagne vinegar 
  • tsp clear honey 

Equipment

  • whisk

Directions

  1. Cook the bulgur wheat following pack instructions, adding the broad beans for the final 2 mins. Cool under cold running water, drain well, then toss with the sugar snap peas, radishes and red onion.
  2. Whisk together the dressing ingredients with some seasoning and toss through the salad. Scatter with the mint leaves.

Nutrition Facts

Calories469kcal
Protein11.61%
Fat27.59%
Carbs60.8%

Properties

Glycemic Index
293.27
Glycemic Load
27.18
Inflammation Score
-9
Nutrition Score
24.774782719819%

Flavonoids

Pelargonidin
10.1mg
Eriodictyol
1.24mg
Hesperetin
29.22mg
Naringenin
2.28mg
Apigenin
0.23mg
Luteolin
0.53mg
Isorhamnetin
2.76mg
Kaempferol
0.5mg
Myricetin
0.02mg
Quercetin
11.43mg

Nutrients percent of daily need

Calories:469.47kcal
23.47%
Fat:15.36g
23.63%
Saturated Fat:2.17g
13.55%
Carbohydrates:76.17g
25.39%
Net Carbohydrates:58.53g
21.28%
Sugar:12.69g
14.1%
Cholesterol:0mg
0%
Sodium:27mg
1.17%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.55g
29.1%
Manganese:2.08mg
104.04%
Vitamin C:63.45mg
76.91%
Fiber:17.63g
70.54%
Magnesium:139.82mg
34.96%
Folate:134.1µg
33.53%
Phosphorus:303.92mg
30.39%
Copper:0.51mg
25.53%
Vitamin B6:0.47mg
23.43%
Iron:3.77mg
20.93%
Potassium:731.66mg
20.9%
Vitamin B3:3.79mg
18.96%
Vitamin B1:0.27mg
18.28%
Vitamin K:17.32µg
16.5%
Vitamin E:2.4mg
16%
Zinc:2.17mg
14.48%
Vitamin B2:0.21mg
12.06%
Calcium:103.17mg
10.32%
Vitamin A:502.31IU
10.05%
Vitamin B5:1mg
10.04%
Selenium:4.21µg
6.01%