Bulgur Salad with Green Onion Vinaigrette

Vegetarian
Dairy Free
Health score
8%
Bulgur Salad with Green Onion Vinaigrette
20 min.
6
123kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • 0.8 cup medium-grind bulgur 
  • cup flat-leaf parsley fresh finely chopped
  • 0.5 cup mint leaves fresh finely chopped
  •  green onions sliced
  • tablespoon buckwheat honey 
  • teaspoon kosher salt 
  • 0.3 cup juice of lime fresh
  • 0.5 cup olive oil 
  •  plum tomatoes diced finely
  • 0.5 small onion diced red finely
  •  serrano chile chopped

Equipment

  • bowl
  • blender
  • plastic wrap

Directions

  1. Watch how to make this recipe.
  2. Place bulgur in a large bowl, pour 3 cups boiling water over, cover the bowl with plastic wrap and let sit until tender, about 15 to 20 minutes.
  3. Drain well, squeezing out as much water as possible, if needed. Return the cooked bulgur to the bowl and mix in the onion, tomatoes, parsley, mint, and 4 sliced green onions.
  4. Place the lime juice, honey, serrano, and 1/2 cup chopped green onion in a blender and blend until smooth. With the motor running, slowly add the oil until emulsified. If the mixture appears too thick, blend in a few tablespoons of cold water, and season with salt and pepper, to taste.
  5. Transfer the salad to a platter and drizzle with the green onion vinaigrette.

Nutrition Facts

Calories123kcal
Protein9.38%
Fat28.3%
Carbs62.32%

Properties

Glycemic Index
43.38
Glycemic Load
6.88
Inflammation Score
-8
Nutrition Score
12.684782652751%

Flavonoids

Eriodictyol
1.38mg
Hesperetin
1.29mg
Naringenin
0.18mg
Apigenin
21.75mg
Luteolin
0.63mg
Isorhamnetin
0.46mg
Kaempferol
0.34mg
Myricetin
1.51mg
Quercetin
3.07mg

Nutrients percent of daily need

Calories:122.92kcal
6.15%
Fat:4.16g
6.4%
Saturated Fat:0.35g
2.21%
Carbohydrates:20.62g
6.87%
Net Carbohydrates:16.05g
5.84%
Sugar:4.36g
4.84%
Cholesterol:0mg
0%
Sodium:400.47mg
17.41%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.11g
6.21%
Vitamin K:185.68µg
176.83%
Manganese:0.67mg
33.52%
Vitamin C:23mg
27.88%
Vitamin A:1270.69IU
25.41%
Fiber:4.57g
18.28%
Magnesium:42.88mg
10.72%
Folate:35.5µg
8.87%
Iron:1.49mg
8.26%
Phosphorus:73.83mg
7.38%
Potassium:251.89mg
7.2%
Vitamin B3:1.3mg
6.51%
Vitamin E:0.93mg
6.18%
Vitamin B6:0.12mg
5.82%
Copper:0.12mg
5.8%
Vitamin B1:0.07mg
4.79%
Calcium:41.68mg
4.17%
Zinc:0.59mg
3.93%
Vitamin B2:0.06mg
3.33%
Vitamin B5:0.29mg
2.9%