Bulgur Pilaf with Spinach

Vegetarian
Dairy Free
Very Healthy
Health score
71%
Bulgur Pilaf with Spinach
45 min.
8
209kcal

Suggestions

Ingredients

  • cups bulgur 
  • qt chicken broth 
  •  garlic clove minced
  • tablespoon juice of lemon fresh
  • 0.3 cup olive oil extra virgin extra-virgin
  • large onion diced
  • teaspoon salt 
  • pound pkt spinach chopped

Equipment

  • pot

Directions

  1. Heat a medium pot over medium-high heat, 2 minutes.
  2. Add oil, then stir in onion and garlic. Cook, stirring often, until onion is translucent, about 4 minutes.
  3. Pour in bulgur and stir to coat with oil.
  4. Add broth.
  5. Let mixture come to a boil, then stir in spinach, cover, and reduce heat to simmer. Cook until all liquid has been absorbed and bulgur is tender, about 20 minutes. Season with salt and lemon juice.

Nutrition Facts

Calories209kcal
Protein12.49%
Fat31.23%
Carbs56.28%

Properties

Glycemic Index
17
Glycemic Load
10.19
Inflammation Score
-10
Nutrition Score
23.312608506369%

Flavonoids

Eriodictyol
0.09mg
Hesperetin
0.27mg
Naringenin
0.03mg
Apigenin
0.01mg
Luteolin
0.43mg
Isorhamnetin
0.94mg
Kaempferol
3.74mg
Myricetin
0.22mg
Quercetin
6.08mg

Nutrients percent of daily need

Calories:208.54kcal
10.43%
Fat:7.71g
11.86%
Saturated Fat:1.07g
6.71%
Carbohydrates:31.26g
10.42%
Net Carbohydrates:23.27g
8.46%
Sugar:1.74g
1.93%
Cholesterol:2.37mg
0.79%
Sodium:781.33mg
33.97%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.94g
13.88%
Vitamin K:278.67µg
265.4%
Vitamin A:5322.74IU
106.45%
Manganese:1.67mg
83.38%
Fiber:7.99g
31.97%
Folate:123.41µg
30.85%
Magnesium:105.56mg
26.39%
Vitamin C:18.28mg
22.16%
Potassium:513.61mg
14.67%
Vitamin E:2.2mg
14.66%
Phosphorus:144.25mg
14.42%
Iron:2.57mg
14.3%
Vitamin B6:0.26mg
13.15%
Vitamin B2:0.22mg
13.14%
Vitamin B3:2.49mg
12.44%
Copper:0.22mg
10.94%
Vitamin B1:0.16mg
10.72%
Calcium:79.14mg
7.91%
Zinc:1.1mg
7.34%
Vitamin B5:0.44mg
4.43%
Selenium:2.05µg
2.93%
Source:My Recipes