Bulgur Upma Or Tabouli

Vegetarian
Vegan
Dairy Free
Health score
46%
Bulgur Upma Or Tabouli
75 min.
3
418kcal

Suggestions


Are you looking for a nutritious and delicious meal that's both hearty and satisfying? Look no further than Bulgur Upma, a versatile dish that can also be enjoyed as a refreshing Tabouli salad! This delightful dish is perfect for lunch or dinner, catering to various dietary needs as it is vegetarian, vegan, and dairy-free. With its vibrant colors and rich flavors, it's a feast for both the eyes and the palate.

Bulgur wheat serves as the star ingredient, known for its healthy goodness and high fiber content, making it a fantastic choice for those seeking a wholesome option. Combined with an array of fresh vegetables like diced carrots, peas, and potatoes, this dish packs a punch of nutrients while keeping you feeling full. The warm spice of green chili and the crunchy texture of peanuts (optional) elevate the flavor profile and add an exciting twist to every bite.

Not only is Bulgur Upma a delight to eat, but it also comes together quickly—ready in just 75 minutes! Perfect for busy weeknights or when you want to impress your guests with a flavorful, homemade dish. So, roll up your sleeves and get ready to create a comforting bowl of goodness that the whole family will love. Trust us, once you try it, Bulgur Upma may just become a staple in your kitchen!

Ingredients

  • cup bulgur dry
  • cup carrots diced
  •  big chili green
  • 0.3 cup cilantro leaves finely chopped
  • cup beans chopped
  • 0.3 teaspoon mustard seeds 
  • teaspoons oil 
  •  onion finely chopped
  • 0.3 cup peanuts (Optional)
  • cup peas 
  •  potatoes diced
  • servings salt as needed
  • teaspoon urad daal 
  • cup water boiling

Equipment

  • bowl
  • frying pan

Directions

  1. In a bowl add the bulgur wheat, boiling water and little salt. Stir it thoroughly and leave it until all the water is absorbed. It may take about 45 minutes.Meanwhile in a big frying pan add the oil and heat it. Once it is hot enough add the mustard seeds. After it splutters add the peanuts (if using) and roast it. Then add the urad daal and channa daal and fry it until golden brown.
  2. Add the chopped onions and slit green chili.
  3. Add little salt, so that the onion would cook faster.Once the onions are cooked add the other vegetables, 1/2 cup (or more) water as required, salt and close the pan with a lid. Increase the heat and in about 10-15 minutes the vegetables would have cooked enough.To the cooked vegetables mixture add the prepared bulgur and combine it well.
  4. Garnish it with cilantro and it’s ready to dig in.

Nutrition Facts

Calories418kcal
Protein14.45%
Fat20.4%
Carbs65.15%

Properties

Glycemic Index
106.39
Glycemic Load
26.86
Inflammation Score
-10
Nutrition Score
31.247826161592%

Flavonoids

Luteolin
0.05mg
Isorhamnetin
1.84mg
Kaempferol
0.91mg
Myricetin
0.03mg
Quercetin
8.74mg

Nutrients percent of daily need

Calories:417.52kcal
20.88%
Fat:9.99g
15.36%
Saturated Fat:1.32g
8.26%
Carbohydrates:71.75g
23.92%
Net Carbohydrates:53.84g
19.58%
Sugar:7.59g
8.43%
Cholesterol:0mg
0%
Sodium:301.35mg
13.1%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.91g
31.83%
Vitamin A:7594.13IU
151.88%
Manganese:2.17mg
108.55%
Fiber:17.91g
71.62%
Vitamin C:57.36mg
69.53%
Folate:179.74µg
44.94%
Magnesium:163.83mg
40.96%
Phosphorus:338.12mg
33.81%
Vitamin B3:6.57mg
32.86%
Potassium:1062.42mg
30.35%
Vitamin B6:0.6mg
29.95%
Vitamin B1:0.42mg
28.25%
Copper:0.53mg
26.68%
Vitamin K:26.05µg
24.81%
Iron:4.13mg
22.96%
Zinc:2.47mg
16.5%
Vitamin B2:0.19mg
11.42%
Vitamin B5:1.13mg
11.35%
Calcium:112.86mg
11.29%
Vitamin E:0.9mg
6%
Selenium:3.79µg
5.42%