Bulgur with Herbs

Vegetarian
Vegan
Dairy Free
Health score
57%
Bulgur with Herbs
20 min.
4
197kcal

Suggestions


Looking for a quick and nutritious side dish that bursts with flavor? Look no further than our delightful Bulgur with Herbs! This vibrant dish is perfect for any occasion, whether you're hosting a dinner party or just looking to elevate your weeknight meals. With its refreshing combination of fresh herbs, crunchy almonds, and wholesome bulgur, this recipe is a celebration of texture and taste.

Bulgur, a nutrient-dense grain, is not only rich in fiber but also a fantastic source of plant-based protein. Coupled with the zing of fresh cilantro and mint, and the brightness of lemon juice, this dish is a refreshing addition to any meal. Additionally, the toasted almonds add a delightful crunch, making every bite enjoyable. Best of all, it's a versatile recipe suitable for vegetarian, vegan, and dairy-free diets–perfect for accommodating a variety of dietary preferences.

In just 20 minutes, you can bring this mouthwatering dish to your table, inviting everyone to savor the aromatic blend of herbs and spices. Whether served warm or at room temperature, Bulgur with Herbs is sure to impress your guests with its fresh flavors and visually appealing presentation. Embrace the simplicity of this recipe and discover how easy it is to create a healthy, delicious side that complements any entree!

Ingredients

  • 0.3 cup almonds sliced
  • cup bulgur 
  • 0.5 cup cilantro leaves chopped
  • teaspoon juice of lemon fresh to taste
  • 0.5 cup mint leaves chopped
  • tablespoon roasted almond oil store-bought
  • cup spring onion chopped (from 1 bunch)
  • cups water 

Equipment

  • bowl
  • frying pan
  • sieve
  • plastic wrap

Directions

  1. Put bulgur in a bowl, then pour hot water (2 cups) over it and cover bowl with plastic wrap.
  2. Let stand until tender, about 10 minutes.
  3. Meanwhile, heat olive oil in a small heavy skillet over medium heat until hot, then cook almonds, stirring, until golden, about 1 minute.
  4. Drain bulgur in a medium-mesh sieve, then return to bowl and stir in scallions, herbs, store-bought roasted-almond oil (or additional olive oil), 1 teaspoon lemon juice, 1/2 teaspoon salt, 1/4 teaspoon pepper, and almonds (with oil). Season with salt and more lemon juice if desired.
  5. Serve at room temperature.

Nutrition Facts

Calories197kcal
Protein11.88%
Fat29.78%
Carbs58.34%

Properties

Glycemic Index
30.25
Glycemic Load
9.91
Inflammation Score
-7
Nutrition Score
14.188261052837%

Flavonoids

Cyanidin
0.14mg
Catechin
0.07mg
Epigallocatechin
0.15mg
Epicatechin
0.03mg
Eriodictyol
1.81mg
Hesperetin
0.75mg
Naringenin
0.04mg
Apigenin
0.3mg
Luteolin
0.71mg
Isorhamnetin
0.15mg
Kaempferol
0.36mg
Quercetin
3.75mg

Nutrients percent of daily need

Calories:196.6kcal
9.83%
Fat:6.95g
10.69%
Saturated Fat:0.61g
3.81%
Carbohydrates:30.63g
10.21%
Net Carbohydrates:22.35g
8.13%
Sugar:1.02g
1.14%
Cholesterol:0mg
0%
Sodium:18.6mg
0.81%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.24g
12.47%
Manganese:1.31mg
65.65%
Vitamin K:58.86µg
56.06%
Fiber:8.28g
33.13%
Magnesium:84.2mg
21.05%
Vitamin E:3.05mg
20.36%
Phosphorus:147.07mg
14.71%
Vitamin A:626.44IU
12.53%
Copper:0.24mg
11.97%
Vitamin B3:2.25mg
11.24%
Iron:1.77mg
9.81%
Vitamin C:7.51mg
9.11%
Folate:35.88µg
8.97%
Potassium:298.36mg
8.52%
Vitamin B2:0.14mg
8.48%
Vitamin B6:0.15mg
7.68%
Vitamin B1:0.11mg
7.53%
Zinc:1.04mg
6.92%
Calcium:64.35mg
6.44%
Vitamin B5:0.44mg
4.44%
Selenium:1.21µg
1.73%
Source:Epicurious