Cranberry Walnut Tabbouleh

Vegetarian
Vegan
Dairy Free
Health score
24%
Cranberry Walnut Tabbouleh
45 min.
6
172kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • cup bulgur 
  • 0.5 cup cranberries dried chopped
  • tablespoons mint leaves fresh chopped
  • 0.5 cup parsley fresh chopped
  • 0.3 cup juice of lemon fresh
  • 0.3 cup onion red minced
  • 0.8 teaspoon salt 
  • 1.5 tablespoons walnut oil 
  • tablespoons walnut pieces toasted chopped
  • cup water boiling

Equipment

  • bowl

Directions

  1. Combine bulgur and cranberries in a medium bowl.
  2. Add 1 cup boiling water, and let stand 30 minutes or until water is absorbed. Fluff bulgur mixture with a fork. Stir in chopped parsley and the remaining ingredients, and toss gently to combine.

Nutrition Facts

Calories172kcal
Protein8.07%
Fat30.18%
Carbs61.75%

Properties

Glycemic Index
26.33
Glycemic Load
6.56
Inflammation Score
-6
Nutrition Score
10.963478041732%

Flavonoids

Cyanidin
0.15mg
Delphinidin
0.01mg
Eriodictyol
1.01mg
Hesperetin
1.64mg
Naringenin
0.14mg
Apigenin
10.86mg
Luteolin
0.27mg
Isorhamnetin
0.33mg
Kaempferol
0.12mg
Myricetin
0.99mg
Quercetin
1.86mg

Nutrients percent of daily need

Calories:171.73kcal
8.59%
Fat:6.18g
9.51%
Saturated Fat:0.6g
3.78%
Carbohydrates:28.47g
9.49%
Net Carbohydrates:22.97g
8.35%
Sugar:8.1g
9%
Cholesterol:0mg
0%
Sodium:300.9mg
13.08%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.72g
7.44%
Vitamin K:83.99µg
79.99%
Manganese:0.9mg
45.03%
Fiber:5.49g
21.97%
Vitamin C:11.67mg
14.15%
Magnesium:49.59mg
12.4%
Vitamin A:495.97IU
9.92%
Phosphorus:89.34mg
8.93%
Copper:0.16mg
8.12%
Vitamin B3:1.4mg
6.99%
Iron:1.14mg
6.32%
Vitamin B6:0.12mg
6.06%
Folate:22.38µg
5.6%
Vitamin B1:0.08mg
5.21%
Potassium:173.87mg
4.97%
Zinc:0.66mg
4.38%
Vitamin B5:0.33mg
3.33%
Vitamin B2:0.05mg
2.79%
Calcium:27.17mg
2.72%
Vitamin E:0.32mg
2.12%
Selenium:0.81µg
1.16%
Source:My Recipes