Bulgur: Greek Tabbouleh

Vegetarian
Health score
30%
Bulgur: Greek Tabbouleh
8 min.
6
248kcal

Suggestions

Ingredients

  • 0.3 cup olives black sliced
  • 0.3 teaspoon pepper black freshly ground
  • cups bulgur uncooked
  • 0.3 cup feta cheese crumbled
  • 0.3 cup juice of lemon fresh
  • tablespoons olive oil extra-virgin
  • 1.5 cups plum tomatoes diced
  • 0.3 cup onion red minced
  • teaspoon salt 
  • cup pkt spinach fresh chopped
  • 0.3 cup water 
  • cups water boiling

Equipment

  • bowl
  • whisk

Directions

  1. Combine 3 cups boiling water and bulgur in a medium bowl; let stand 30 minutes or until water is absorbed. Fluff with fork.
  2. Combine bulgur, tomato, and next 4 ingredients (through onion) in a bowl; set aside.
  3. Combine 1/4 cup water and remaining ingredients, stirring well with a whisk.
  4. Pour dressing over bulgur mixture, tossing gently to coat.

Nutrition Facts

Calories248kcal
Protein11.79%
Fat27.73%
Carbs60.48%

Properties

Glycemic Index
33.83
Glycemic Load
13.49
Inflammation Score
-8
Nutrition Score
15.349130297485%

Flavonoids

Eriodictyol
0.5mg
Hesperetin
1.47mg
Naringenin
0.54mg
Luteolin
0.08mg
Isorhamnetin
0.33mg
Kaempferol
0.42mg
Myricetin
0.1mg
Quercetin
1.93mg

Nutrients percent of daily need

Calories:248kcal
12.4%
Fat:8.11g
12.48%
Saturated Fat:2g
12.52%
Carbohydrates:39.81g
13.27%
Net Carbohydrates:30.09g
10.94%
Sugar:2.34g
2.6%
Cholesterol:7.42mg
2.47%
Sodium:592.06mg
25.74%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.76g
15.52%
Manganese:1.56mg
77.92%
Fiber:9.71g
38.84%
Vitamin K:32.91µg
31.34%
Magnesium:91.9mg
22.98%
Vitamin A:1024.22IU
20.48%
Phosphorus:187.83mg
18.78%
Vitamin C:13.94mg
16.89%
Vitamin B3:2.89mg
14.44%
Vitamin B6:0.27mg
13.33%
Copper:0.23mg
11.66%
Potassium:388.38mg
11.1%
Vitamin B1:0.15mg
10.24%
Folate:37.32µg
9.33%
Vitamin E:1.37mg
9.12%
Iron:1.58mg
8.8%
Vitamin B2:0.15mg
8.74%
Zinc:1.3mg
8.67%
Calcium:77.85mg
7.79%
Vitamin B5:0.65mg
6.48%
Selenium:2.47µg
3.53%
Vitamin B12:0.14µg
2.35%
Source:My Recipes