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


Are you looking for a refreshing and vibrant dish to elevate your meal? Look no further than this Cracked Wheat Salad with Nectarines, Parsley, and Pistachios! This delightful salad combines the nutty richness of bulgur with the juicy sweetness of ripe nectarines, creating a perfect balance of flavors and textures. Not only is this salad a feast for the taste buds, but it’s also packed with nutrition, making it an ideal addition to your table as a light starter, a flavorful side dish, or even an elegant antipasti option.

One of the standout features of this dish is its versatility; it’s completely vegetarian, vegan, and dairy-free, catering to various dietary preferences without compromising on taste or satisfaction. The crunchy pistachios lend a delightful crunch, while the fresh herbs—dill and flat-leaf parsley—infuse the dish with a burst of freshness. Drizzled with a tangy white balsamic vinegar and the richness of extra-virgin olive oil, every bite is a celebration of flavor that’s sure to impress family and friends alike.

Ready in just 45 minutes, this Cracked Wheat Salad is not only easy to prepare but also a visually stunning addition to any meal. The vibrant colors from the nectarines and herbs will brighten up your plate and entice your senses. So why not give this recipe a try? It’s an opportunity to savor wholesome ingredients and enjoy a delightful dish that invites everyone to dig in!

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