Kisir

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
83%
Kisir
45 min.
4
314kcal

Suggestions


Craving a vibrant and incredibly flavorful side dish that's as good for you as it tastes? Look no further than Kisir, a Turkish bulgur salad bursting with fresh herbs, zesty lemon, and crunchy vegetables. This isn't your average salad; it's a symphony of textures and tastes that will awaken your palate.

Imagine the nutty chewiness of bulgur perfectly complemented by the earthy goodness of chickpeas. Then, picture a medley of fresh herbs like dill, mint, and parsley, mingling with the sweetness of tomatoes and bell peppers, all rounded out by a zesty lemon dressing with a touch of heat from chili paste. The best part? Kisir is incredibly healthy, packed with plant-based protein, fiber, and vitamins, making it a satisfying and guilt-free option.

Whether you're a seasoned cook or just starting out, this recipe is foolproof and easy to customize to your liking. It's naturally vegetarian, vegan, and dairy-free, catering to a wide range of dietary needs. Plus, the flavors meld together beautifully as it chills, making it an ideal make-ahead dish for gatherings or meal prepping. Get ready to experience a taste of Turkey with this refreshing and delightful Kisir recipe!

Ingredients

  • 1.3 cups bulgur uncooked
  • 15.5 ounce chickpeas rinsed drained canned (garbanzo beans)
  • teaspoon chile paste with garlic (such as sambal oelek)
  • cup cucumber peeled seeded chopped
  • tablespoon olive oil extravirgin
  • tablespoon optional: dill fresh chopped
  • tablespoons mint leaves fresh chopped
  • tablespoons parsley fresh chopped
  • cup bell pepper green chopped
  • 0.5 cup green onions chopped
  • 0.5 cup juice of lemon fresh ( 3 lemons)
  • cup plum tomatoes chopped ( 3 tomatoes)
  • 0.5 teaspoon salt divided
  • 0.3 cup water hot

Equipment

  • bowl

Directions

  1. Place bulgur in a large bowl.
  2. Combine juice, 1/4 cup hot water, olive oil, chile paste, and 1/4 teaspoon salt; drizzle over bulgur, stirring to combine.
  3. Sprinkle green onions evenly over bulgur mixture; layer chopped tomato and cucumber over onions.
  4. Sprinkle with remaining 1/4 teaspoon salt, mint, parsley, and dill; top with bell pepper and chickpeas. Cover and chill 24 to 48 hours. Toss gently before serving.

Nutrition Facts

Calories314kcal
Protein14.72%
Fat17.71%
Carbs67.57%

Properties

Glycemic Index
57.33
Glycemic Load
16.86
Inflammation Score
-9
Nutrition Score
25.119130569956%

Flavonoids

Eriodictyol
2.26mg
Hesperetin
4.67mg
Naringenin
0.82mg
Apigenin
4.45mg
Luteolin
2.1mg
Isorhamnetin
0.04mg
Kaempferol
0.29mg
Myricetin
0.38mg
Quercetin
2.67mg

Nutrients percent of daily need

Calories:313.85kcal
15.69%
Fat:6.6g
10.15%
Saturated Fat:0.88g
5.48%
Carbohydrates:56.65g
18.88%
Net Carbohydrates:41.54g
15.11%
Sugar:4.28g
4.75%
Cholesterol:0mg
0%
Sodium:613.58mg
26.68%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.34g
24.68%
Manganese:2.43mg
121.38%
Vitamin C:57.12mg
69.24%
Vitamin K:71.45µg
68.05%
Fiber:15.11g
60.43%
Vitamin B6:0.85mg
42.29%
Magnesium:123.32mg
30.83%
Phosphorus:258.53mg
25.85%
Vitamin A:1086.22IU
21.72%
Copper:0.43mg
21.43%
Potassium:684.83mg
19.57%
Folate:76.79µg
19.2%
Iron:3.29mg
18.26%
Vitamin B3:3.11mg
15.53%
Vitamin B1:0.21mg
13.95%
Zinc:1.93mg
12.84%
Vitamin B5:1.02mg
10.21%
Calcium:88.84mg
8.88%
Vitamin E:1.13mg
7.53%
Vitamin B2:0.12mg
7.13%
Selenium:3.36µg
4.8%
Source:My Recipes