Layered Lebanese Salad

Vegetarian
Dairy Free
Health score
29%
Layered Lebanese Salad
45 min.
12
127kcal

Suggestions

Ingredients

  • large to 2 bell peppers red chopped
  • cup bulgur wheat uncooked
  • 0.3 cup chicken broth 
  • cups cucumber peeled seeded chopped ( 2 medium cucumbers)
  • 0.3 cup olive oil extra virgin 
  • 0.3 cup optional: dill fresh chopped
  • 0.5 cup mint leaves fresh chopped
  • 0.5 cup parsley fresh chopped
  •  garlic cloves minced
  • 0.3 cup juice of lemon fresh
  • 0.3 teaspoon pepper freshly ground
  • cups onion red finely chopped
  • 1.5 teaspoons salt 
  • cups tomatoes chopped ( 4 large tomatoes)

Equipment

  • bowl

Directions

  1. Place bulgur in a large glass bowl. Stir together lemon juice and next 5 ingredients; drizzle lemon juice mixture evenly over bulgur, and let stand 30 minutes at room temperature.
  2. Layer onion and next 6 ingredients over bulgur mixture. Cover and chill at least 24 hours or up to 48 hours.

Nutrition Facts

Calories127kcal
Protein8.41%
Fat43.14%
Carbs48.45%

Properties

Glycemic Index
22.33
Glycemic Load
4.67
Inflammation Score
-8
Nutrition Score
11.169130422013%

Flavonoids

Eriodictyol
0.91mg
Hesperetin
1.17mg
Naringenin
0.52mg
Apigenin
5.5mg
Luteolin
0.36mg
Isorhamnetin
1.76mg
Kaempferol
0.4mg
Myricetin
0.48mg
Quercetin
6.39mg

Nutrients percent of daily need

Calories:126.73kcal
6.34%
Fat:6.47g
9.95%
Saturated Fat:0.91g
5.67%
Carbohydrates:16.34g
5.45%
Net Carbohydrates:12.26g
4.46%
Sugar:3.92g
4.35%
Cholesterol:0.13mg
0.04%
Sodium:324.95mg
14.13%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.84g
5.67%
Vitamin K:52.19µg
49.71%
Vitamin C:36.29mg
43.99%
Manganese:0.55mg
27.66%
Vitamin A:1329.26IU
26.59%
Fiber:4.08g
16.3%
Vitamin E:1.47mg
9.78%
Potassium:336.47mg
9.61%
Vitamin B6:0.19mg
9.58%
Magnesium:36.96mg
9.24%
Folate:35.71µg
8.93%
Phosphorus:71.32mg
7.13%
Vitamin B3:1.24mg
6.22%
Copper:0.12mg
6.03%
Vitamin B1:0.09mg
5.69%
Iron:1mg
5.53%
Vitamin B2:0.07mg
3.86%
Zinc:0.52mg
3.48%
Vitamin B5:0.34mg
3.41%
Calcium:32.98mg
3.3%
Source:My Recipes