Bulgur With Zucchini And Peas

Vegetarian
Vegan
Dairy Free
Health score
31%
Bulgur With Zucchini And Peas
45 min.
4
190kcal

Suggestions


Are you looking for a vibrant and nutritious side dish that is both hearty and refreshing? Look no further than our delectable Bulgur with Zucchini and Peas! This simple yet flavorful recipe is perfect for those who seek a vegetarian, vegan, and dairy-free option that doesn't skimp on taste. Bursting with the freshness of zucchini and the sweetness of peas, this dish is an excellent addition to any meal.

Bulgur, a nutrient-dense grain, serves as the foundation for this recipe, providing a wonderful nutty flavor and a delightful texture. Combined with zesty lime and orange juices, the dish takes on a refreshing note that’s perfect for any season. The vibrant green of peas and fresh cilantro not only enhances the visual appeal but also adds a punch of flavor and nutrition. With just 190 calories per serving, you can indulge without the guilt!

Whether you’re whipping this up for a family dinner, a picnic, or simply to enjoy throughout the week, Bulgur with Zucchini and Peas is versatile enough to complement a variety of mains or stand out on its own. Ready in just 45 minutes, this wholesome dish allows you to savor the goodness of whole foods without spending hours in the kitchen. Dive into this delightful recipe and awaken your taste buds with every bite!

Ingredients

  • cup bulgur uncooked
  • 0.3 cup cilantro leaves fresh minced
  • tablespoons juice of lime 
  • tablespoon olive oil extra-virgin
  • tablespoons orange juice 
  • 0.8 cup peas frozen english thawed
  • 0.1 teaspoon pepper 
  • 0.8 teaspoon salt divided
  • cup water boiling
  • 1.5 cups zucchini diced ( 1)

Equipment

  • bowl

Directions

  1. Combine bulgur, water, and 1/2 teaspoon salt in large bowl; let stand 20 minutes or until water is absorbed.
  2. Add zucchini, 1/4 teaspoon salt, peas, and remaining ingredients to bulgur; stir well.

Nutrition Facts

Calories190kcal
Protein12.91%
Fat19.05%
Carbs68.04%

Properties

Glycemic Index
55.58
Glycemic Load
11.35
Inflammation Score
-6
Nutrition Score
13.062173822652%

Flavonoids

Eriodictyol
0.27mg
Hesperetin
2.53mg
Naringenin
0.32mg
Myricetin
0.01mg
Quercetin
0.93mg

Nutrients percent of daily need

Calories:189.5kcal
9.48%
Fat:4.26g
6.56%
Saturated Fat:0.63g
3.92%
Carbohydrates:34.27g
11.42%
Net Carbohydrates:25.73g
9.36%
Sugar:4.12g
4.58%
Cholesterol:0mg
0%
Sodium:450.91mg
19.6%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.5g
13%
Manganese:1.28mg
63.89%
Vitamin C:29.22mg
35.42%
Fiber:8.53g
34.14%
Magnesium:78.01mg
19.5%
Phosphorus:156.35mg
15.64%
Vitamin K:14.8µg
14.09%
Vitamin B3:2.65mg
13.23%
Vitamin B1:0.19mg
12.63%
Vitamin B6:0.25mg
12.62%
Folate:43.86µg
10.97%
Potassium:376.03mg
10.74%
Copper:0.21mg
10.56%
Iron:1.52mg
8.42%
Vitamin A:403.08IU
8.06%
Zinc:1.19mg
7.93%
Vitamin B2:0.13mg
7.48%
Vitamin B5:0.53mg
5.34%
Vitamin E:0.67mg
4.48%
Calcium:32.49mg
3.25%
Selenium:1.42µg
2.04%
Source:My Recipes