Bulgur, Mint, and Parsley Salad

Vegetarian
Vegan
Dairy Free
Health score
53%
Bulgur, Mint, and Parsley Salad
45 min.
8
112kcal

Suggestions


If you’re looking for a vibrant, refreshing side dish that packs a punch of flavor and nutrition, look no further than this delightful Bulgur, Mint, and Parsley Salad. Perfect for any occasion, this salad is a fantastic addition to your summer barbecues, cozy gatherings, or even as a nutritious snack throughout the week. The medley of fresh ingredients not only makes it a feast for the eyes but also elevates your dining experience with every bite.

Bulgur, a nutritious whole grain that is both hearty and satisfying, serves as the perfect base for this salad. Its nutty flavor pairs beautifully with the bright explosion of flavors from the chopped tomatoes, cucumbers, and fresh herbs. Fresh mint and parsley create a fragrant, aromatic contrast that will transport you straight to a sun-soaked Mediterranean patio.

With its simple preparation, this recipe is not just easy to whip up but also accommodates a variety of dietary preferences, being vegetarian, vegan, and dairy-free. In just 45 minutes, you can create a dish that's full of vibrant colors and rich textures. Serving this salad as a starter, antipasti, or as an accompaniment to your main course is sure to impress your family and friends. Let’s dive into this refreshing mix of wholesome ingredients and explore a salad that’s as delicious as it is nutritious!

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • cup bulgur uncooked
  • 1.3 cups cucumber peeled seeded chopped ( 1 medium)
  • 0.3 cup mint leaves fresh chopped
  • cup parsley fresh chopped
  •  garlic cloves minced
  • 0.5 cup green onions chopped ( 3)
  • tablespoons juice of lemon fresh
  • tablespoons olive oil extra-virgin
  • 0.8 teaspoon salt 
  • cups tomatoes chopped ( 2 large)
  • cup water boiling

Equipment

  • bowl

Directions

  1. Combine bulgur and 1 cup boiling water in a medium bowl. Cover and let stand 30 minutes or until tender. Stir in juice, oil, and garlic. Cool to room temperature.
  2. Combine bulgur mixture, tomato, and remaining ingredients in a large bowl; toss gently to coat.

Nutrition Facts

Calories112kcal
Protein10.82%
Fat29.78%
Carbs59.4%

Properties

Glycemic Index
28.25
Glycemic Load
5.64
Inflammation Score
-8
Nutrition Score
12.900434760944%

Flavonoids

Eriodictyol
0.71mg
Hesperetin
0.96mg
Naringenin
0.46mg
Apigenin
16.24mg
Luteolin
0.26mg
Kaempferol
0.25mg
Myricetin
1.2mg
Quercetin
1.05mg

Nutrients percent of daily need

Calories:112.25kcal
5.61%
Fat:3.99g
6.13%
Saturated Fat:0.56g
3.51%
Carbohydrates:17.88g
5.96%
Net Carbohydrates:13.27g
4.83%
Sugar:2.19g
2.43%
Cholesterol:0mg
0%
Sodium:231.66mg
10.07%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.26g
6.52%
Vitamin K:144.51µg
137.63%
Manganese:0.69mg
34.34%
Vitamin C:22.44mg
27.21%
Vitamin A:1236.95IU
24.74%
Fiber:4.61g
18.45%
Magnesium:44.6mg
11.15%
Potassium:311.28mg
8.89%
Folate:34.2µg
8.55%
Phosphorus:80.33mg
8.03%
Iron:1.31mg
7.3%
Vitamin B6:0.14mg
7.22%
Vitamin B3:1.4mg
7.02%
Copper:0.14mg
6.91%
Vitamin E:0.92mg
6.16%
Vitamin B1:0.08mg
5.5%
Zinc:0.61mg
4.06%
Calcium:36.87mg
3.69%
Vitamin B5:0.34mg
3.38%
Vitamin B2:0.05mg
3.2%
Source:My Recipes