Bulgur Wheat with Leeks

Vegetarian
Dairy Free
Health score
44%
Bulgur Wheat with Leeks
45 min.
1
224kcal

Suggestions

Ingredients

  • tablespoon roasted almonds unsalted chopped
  • 0.3 cup bulgur wheat 
  • 0.5 cup leeks light white green thinly sliced ( and parts)
  • 0.5 cup chicken broth low-sodium

Equipment

  • sauce pan

Directions

  1. Bring the broth to a boil in a small saucepan. Stir in the bulgur and leeks.
  2. Remove from heat and let stand, covered, 10 minutes. Stir in the almonds.

Nutrition Facts

Calories224kcal
Protein15.73%
Fat23.59%
Carbs60.68%

Properties

Glycemic Index
89
Glycemic Load
11.33
Inflammation Score
-7
Nutrition Score
14.983913038088%

Flavonoids

Cyanidin
0.25mg
Catechin
0.13mg
Epigallocatechin
0.26mg
Epicatechin
0.06mg
Eriodictyol
0.03mg
Naringenin
0.04mg
Isorhamnetin
0.26mg
Kaempferol
1.23mg
Myricetin
0.1mg
Quercetin
0.08mg

Nutrients percent of daily need

Calories:223.63kcal
11.18%
Fat:6.3g
9.69%
Saturated Fat:0.69g
4.31%
Carbohydrates:36.45g
12.15%
Net Carbohydrates:27.99g
10.18%
Sugar:2.47g
2.74%
Cholesterol:0mg
0%
Sodium:50.35mg
2.19%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.45g
18.9%
Manganese:1.51mg
75.47%
Fiber:8.46g
33.82%
Magnesium:98.04mg
24.51%
Vitamin K:21.58µg
20.55%
Phosphorus:204.07mg
20.41%
Vitamin E:2.99mg
19.94%
Vitamin B3:3.95mg
19.73%
Copper:0.33mg
16.69%
Vitamin A:745.07IU
14.9%
Iron:2.41mg
13.41%
Vitamin B6:0.25mg
12.44%
Vitamin B2:0.2mg
11.94%
Potassium:398.38mg
11.38%
Folate:42.33µg
10.58%
Vitamin B1:0.13mg
8.56%
Zinc:1.16mg
7.73%
Calcium:70.13mg
7.01%
Vitamin C:5.34mg
6.47%
Vitamin B5:0.47mg
4.75%
Selenium:1.66µg
2.37%
Vitamin B12:0.12µg
1.97%
Source:My Recipes