Cracked Wheat Salad with Nectarines, Parsley, and Pistachios

Vegetarian
Vegan
Dairy Free
Health score
22%
Cracked Wheat Salad with Nectarines, Parsley, and Pistachios
45 min.
6
188kcal

Suggestions


Looking for a refreshing, nutritious dish that bursts with flavor? Our Cracked Wheat Salad with Nectarines, Parsley, and Pistachios is here to elevate your meal experience! This vibrant salad combines the nutty goodness of bulgur with the sweet juiciness of ripe nectarines, making it not only a feast for the eyes but also a treat for the palate.

Whether you're serving it as a delightful side dish at a summer barbecue, a light starter before a main course, or even as a healthy snack, this salad is incredibly versatile. Packed with fresh herbs like dill and parsley, along with the satisfying crunch of pistachios, every bite resonates with freshness and wholesome goodness. Plus, it’s entirely vegan, dairy-free, and vegetarian, catering to a variety of dietary preferences while ensuring no one misses out on flavor.

With just a simple preparation method and a total time of under 45 minutes, you’ll have a beautiful, colorful salad that’s sure to impress your family and friends. At just 188 calories per serving, it’s an excellent addition to any meal without compromising on taste. So gather your ingredients and get ready to enjoy a bowl full of nature’s best!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • cup bulgur uncooked
  • tablespoon optional: dill fresh chopped
  • 0.3 cup flat-leaf parsley fresh chopped
  • 0.5 cup green onions thinly sliced
  • 1.5 cups nectarines thinly sliced ( 3)
  • tablespoons olive oil extra-virgin
  • tablespoons pistachios chopped
  • 0.8 teaspoon salt 
  • cup water boiling
  • tablespoons balsamic vinegar white

Equipment

  • bowl

Directions

  1. Combine bulgur and 1 cup boiling water in a large bowl. Cover and let stand 1 hour. Stir in nectarines and remaining ingredients except nuts; toss well.
  2. Sprinkle with nuts.

Nutrition Facts

Calories188kcal
Protein8.73%
Fat41.95%
Carbs49.32%

Properties

Glycemic Index
44.83
Glycemic Load
8.45
Inflammation Score
-5
Nutrition Score
10.333913087845%

Flavonoids

Cyanidin
1.04mg
Catechin
1.2mg
Epigallocatechin
0.08mg
Epicatechin
0.94mg
Epigallocatechin 3-gallate
0.01mg
Apigenin
5.39mg
Luteolin
0.04mg
Isorhamnetin
0.03mg
Kaempferol
0.16mg
Myricetin
0.37mg
Quercetin
1.24mg

Nutrients percent of daily need

Calories:187.54kcal
9.38%
Fat:9.15g
14.08%
Saturated Fat:1.24g
7.72%
Carbohydrates:24.21g
8.07%
Net Carbohydrates:18.69g
6.8%
Sugar:4.62g
5.13%
Cholesterol:0mg
0%
Sodium:306.08mg
13.31%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.28g
8.57%
Vitamin K:63.76µg
60.72%
Manganese:0.82mg
40.78%
Fiber:5.51g
22.06%
Magnesium:50.48mg
12.62%
Phosphorus:103.9mg
10.39%
Vitamin E:1.39mg
9.28%
Copper:0.18mg
8.83%
Vitamin A:435.64IU
8.71%
Vitamin B3:1.72mg
8.6%
Vitamin B6:0.16mg
8.01%
Vitamin C:6.2mg
7.51%
Vitamin B1:0.11mg
7.05%
Iron:1.22mg
6.77%
Potassium:228.48mg
6.53%
Folate:19.6µg
4.9%
Zinc:0.68mg
4.53%
Vitamin B5:0.35mg
3.47%
Vitamin B2:0.05mg
3.06%
Calcium:26.37mg
2.64%
Selenium:0.86µg
1.22%
Source:My Recipes