Bulgur wheat, date & clementine salad

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
100%
Bulgur wheat, date & clementine salad
15 min.
2
868kcal

Suggestions

Ingredients

  • 140 bulgur wheat 
  • tsp ground allspice 
  • tsp ground cumin 
  •  stoned dates chopped
  • small handful parsley chopped
  • 400 chickpea drained canned
  • tbsp almond flaked toasted
  • 100 baby spinach 
  •  clementines sliced
  •  juice of lemon 
  • tbsp sherry vinegar 
  • tbsp olive oil extra-virgin

Equipment

  • bowl

Directions

  1. Put the bulgur wheat and spices in a large bowl, season with salt and pour over 140ml boiling water. Cover with cling film and leave to sit for 10 mins. Fluff with a fork, then add the chopped dates, parsley, chickpeas and most of the almonds.
  2. Pour the dressing ingredients into a glass jar with a fitted lid and add some seasoning. Shake well and pour over the salad.
  3. Just before eating, mix the spinach through, top with the clementine slices and scatter with the remaining almonds.

Nutrition Facts

Calories868kcal
Protein13.73%
Fat25.46%
Carbs60.81%

Properties

Glycemic Index
144.38
Glycemic Load
42.24
Inflammation Score
-10
Nutrition Score
49.721304312996%

Flavonoids

Cyanidin
0.6mg
Catechin
0.13mg
Epigallocatechin
0.26mg
Epicatechin
0.06mg
Eriodictyol
0.76mg
Hesperetin
2.17mg
Naringenin
0.25mg
Apigenin
4.32mg
Luteolin
0.41mg
Isorhamnetin
0.26mg
Kaempferol
3.26mg
Myricetin
0.47mg
Quercetin
2.28mg

Nutrients percent of daily need

Calories:867.66kcal
43.38%
Fat:25.85g
39.76%
Saturated Fat:3.1g
19.37%
Carbohydrates:138.9g
46.3%
Net Carbohydrates:105.18g
38.25%
Sugar:31.06g
34.51%
Cholesterol:0mg
0%
Sodium:71.81mg
3.12%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.37g
62.74%
Vitamin K:292.68µg
278.74%
Manganese:5.02mg
250.79%
Fiber:33.72g
134.88%
Folate:492.53µg
123.13%
Vitamin A:4938.21IU
98.76%
Magnesium:301.17mg
75.29%
Vitamin C:61.83mg
74.95%
Phosphorus:656.78mg
65.68%
Copper:1.2mg
60.12%
Iron:10.56mg
58.66%
Potassium:1550.32mg
44.29%
Vitamin E:6.56mg
43.75%
Vitamin B6:0.73mg
36.69%
Vitamin B1:0.54mg
36.07%
Zinc:5.18mg
34.56%
Vitamin B3:6.21mg
31.03%
Vitamin B2:0.46mg
27.01%
Calcium:249.57mg
24.96%
Vitamin B5:1.65mg
16.46%
Selenium:10.72µg
15.31%