Bulgur with Herbs

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

Suggestions


Looking for a quick, nutritious, and refreshing side dish that brings a burst of flavor to your meal? Look no further than our delightful Bulgur with Herbs! This vibrant dish is not only vegetarian and vegan but also dairy-free, making it a perfect choice for gatherings, potlucks, or a healthy weeknight dinner.

Bulgur, a whole grain packed with fiber and protein, serves as the delicious base of this dish. Paired with a medley of fresh herbs—chopped cilantro and mint—you'll experience a wonderful explosion of flavors in every bite. The addition of scallions adds a subtle sharpness that rounds out the dish beautifully. But what truly makes this recipe shine is the warm, toasty crunch of sliced almonds, sautéed to a golden perfection, elevating the overall texture and taste.

Ready in just 20 minutes, this easy-to-make side dish combines wholesome ingredients with minimal preparation. The bright touch of fresh lemon juice accentuates the herbs, creating a refreshing taste that’s addictive. Whether you’re serving it alongside grilled vegetables, a hearty veggie dish, or as part of a larger spread, Bulgur with Herbs is bound to become a favorite in your kitchen.

So why not treat yourself and your loved ones to this simple yet extravagant dish? It's healthy, delicious, and bursting with fresh flavors—what more could you ask for?

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