Bulgur, Garbanzo Bean, and Cucumber Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
62%
Bulgur, Garbanzo Bean, and Cucumber Salad
35 min.
6
475kcal

Suggestions

Ingredients

  • 30 ounce garbanzo beans drained canned (chickpeas)
  • pint and/or cherry tomatoes red yellow
  • cup cucumber diced english unpeeled
  • 0.7 cup optional: dill fresh packed chopped ()
  • tablespoon ground cumin 
  • tablespoons olive oil 
  • 11 ounces oats whole
  • cup roasted peppers diced red
  • 0.3 cup balsamic vinegar white

Equipment

  • bowl
  • sauce pan
  • whisk

Directions

  1. Cook bulgur in large saucepan of boilingsalted water until just tender, 10 to 12minutes.
  2. Drain. Rinse with cold water tocool; drain well.
  3. Transfer to large bowl.
  4. Addgarbanzos and next 4 ingredients.
  5. Whisk vinegar and cumin in small bowl.
  6. Whisk in oil. Season dressing with salt andpepper; pour over bulgur to coat salad.Season with salt and pepper.
  7. Per serving: 458 calories, 16 g fat, 15 g fiber
  8. Bon Appétit

Nutrition Facts

Calories475kcal
Protein12.62%
Fat38.1%
Carbs49.28%

Properties

Glycemic Index
31.72
Glycemic Load
26.06
Inflammation Score
-8
Nutrition Score
24.669130434783%

Flavonoids

Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
2.27mg
Kaempferol
0.73mg
Myricetin
0.04mg
Quercetin
3.05mg

Nutrients percent of daily need

Calories:475.36kcal
23.77%
Fat:20.93g
32.19%
Saturated Fat:2.86g
17.86%
Carbohydrates:60.92g
20.31%
Net Carbohydrates:48.59g
17.67%
Sugar:2.65g
2.95%
Cholesterol:0mg
0%
Sodium:741.22mg
32.23%
Protein:15.6g
31.19%
Manganese:3.66mg
182.79%
Magnesium:201.1mg
50.27%
Fiber:12.32g
49.3%
Vitamin B6:0.83mg
41.67%
Phosphorus:399.61mg
39.96%
Iron:5.94mg
33%
Selenium:20.97µg
29.95%
Vitamin C:23.31mg
28.26%
Copper:0.55mg
27.7%
Vitamin B1:0.38mg
25.36%
Folate:90.5µg
22.62%
Potassium:726.32mg
20.75%
Zinc:3.05mg
20.31%
Vitamin E:2.42mg
16.13%
Calcium:118.57mg
11.86%
Vitamin A:574.31IU
11.49%
Vitamin K:11.74µg
11.18%
Vitamin B5:0.96mg
9.62%
Vitamin B3:1.8mg
9.02%
Vitamin B2:0.15mg
8.94%
Source:Epicurious