Lebanese Layered Salad

Vegetarian
Vegan
Dairy Free
Health score
45%
Lebanese Layered Salad
45 min.
8
143kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • cup bulgur uncooked
  • cups cucumber peeled seeded chopped
  • 0.3 cup optional: dill fresh chopped
  • 0.5 cup mint leaves fresh chopped
  • 0.5 cup parsley fresh chopped
  •  garlic cloves minced
  • 0.8 cup juice of lemon fresh ( 4 large lemons)
  • tablespoons olive oil extra-virgin
  • cup bell pepper red chopped
  • cups onion red finely chopped
  • 1.8 teaspoons salt divided
  • cups tomatoes chopped

Equipment

  • bowl
  • whisk
  • plastic wrap

Directions

  1. Place bulgur in a large bowl.
  2. Combine juice, oil, 1 teaspoon salt, and garlic in a small bowl; stir well with a whisk.
  3. Drizzle juice mixture over bulgur.
  4. Layer onion, tomato, parsley, mint, dill, cucumber, and bell pepper evenly over bulgur mixture.
  5. Sprinkle with 3/4 teaspoon salt and black pepper. Cover with plastic wrap; refrigerate at least 24 hours or up to 48 hours before serving.

Nutrition Facts

Calories143kcal
Protein10.84%
Fat24.31%
Carbs64.85%

Properties

Glycemic Index
33.5
Glycemic Load
6.98
Inflammation Score
-9
Nutrition Score
16.456521863523%

Flavonoids

Eriodictyol
1.99mg
Hesperetin
3.6mg
Naringenin
0.95mg
Apigenin
8.24mg
Luteolin
0.52mg
Isorhamnetin
2.64mg
Kaempferol
0.6mg
Myricetin
0.72mg
Quercetin
9.63mg

Nutrients percent of daily need

Calories:143.2kcal
7.16%
Fat:4.2g
6.47%
Saturated Fat:0.61g
3.78%
Carbohydrates:25.23g
8.41%
Net Carbohydrates:19.12g
6.95%
Sugar:6.08g
6.75%
Cholesterol:0mg
0%
Sodium:523.71mg
22.77%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.22g
8.43%
Vitamin K:74.88µg
71.32%
Vitamin C:56.96mg
69.04%
Manganese:0.82mg
41.24%
Vitamin A:1935.74IU
38.71%
Fiber:6.11g
24.45%
Potassium:512.04mg
14.63%
Vitamin B6:0.29mg
14.39%
Magnesium:55.88mg
13.97%
Folate:55.24µg
13.81%
Phosphorus:107.12mg
10.71%
Vitamin E:1.39mg
9.29%
Vitamin B3:1.84mg
9.19%
Copper:0.18mg
9.06%
Vitamin B1:0.13mg
8.53%
Iron:1.46mg
8.1%
Vitamin B2:0.09mg
5.47%
Vitamin B5:0.52mg
5.22%
Zinc:0.78mg
5.19%
Calcium:49.7mg
4.97%
Selenium:0.85µg
1.21%
Source:My Recipes