Grilled Zucchini Bulgur Pilaf

Vegetarian
Vegan
Dairy Free
Health score
28%
Grilled Zucchini Bulgur Pilaf
45 min.
6
116kcal

Suggestions

Ingredients

  • cup bulgur uncooked
  • 0.3 cup celery chopped
  • servings lemon wedges 
  • tablespoon olive oil 
  • 0.8 cup onion chopped
  • 0.3 cup parsley 
  • 0.3 teaspoon pepper 
  • 0.5 teaspoon salt 
  • cups water 
  •  zucchini 

Equipment

  • sauce pan
  • grill
  • grill pan

Directions

  1. Heat a saucepan over medium-high heat.
  2. Add olive oil, onion, and celery; saut 3 minutes.
  3. Add water and bulgur; bring to a boil. Cover, reduce heat, and simmer 11 minutes.
  4. Heat a grill pan over medium-high heat; coat with cooking spray. Quarter zucchini. Grill zucchini 5 minutes; dice.
  5. Combine bulgur, zucchini, parsley, salt, and pepper.
  6. Serve with lemon wedges.

Nutrition Facts

Calories116kcal
Protein11.67%
Fat20.36%
Carbs67.97%

Properties

Glycemic Index
35.08
Glycemic Load
6.91
Inflammation Score
-5
Nutrition Score
9.1326085484546%

Flavonoids

Eriodictyol
0.21mg
Hesperetin
0.28mg
Naringenin
0.01mg
Apigenin
5.55mg
Luteolin
0.11mg
Isorhamnetin
1mg
Kaempferol
0.18mg
Myricetin
0.38mg
Quercetin
4.32mg

Nutrients percent of daily need

Calories:116.16kcal
5.81%
Fat:2.8g
4.31%
Saturated Fat:0.42g
2.62%
Carbohydrates:21.06g
7.02%
Net Carbohydrates:15.9g
5.78%
Sugar:1.88g
2.09%
Cholesterol:0mg
0%
Sodium:211.09mg
9.18%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.62g
7.23%
Vitamin K:46.11µg
43.92%
Manganese:0.82mg
40.8%
Fiber:5.16g
20.63%
Vitamin C:11.36mg
13.77%
Magnesium:49.03mg
12.26%
Phosphorus:91.3mg
9.13%
Vitamin B6:0.16mg
8.22%
Vitamin B3:1.42mg
7.08%
Potassium:241.12mg
6.89%
Copper:0.12mg
6.16%
Vitamin A:304.3IU
6.09%
Folate:23.88µg
5.97%
Vitamin B1:0.08mg
5.46%
Iron:0.93mg
5.18%
Zinc:0.63mg
4.22%
Vitamin B2:0.07mg
4.06%
Vitamin B5:0.36mg
3.62%
Vitamin E:0.43mg
2.86%
Calcium:26.83mg
2.68%
Selenium:0.74µg
1.05%
Source:My Recipes