Lemony Bulgur Salad

Vegetarian
Vegan
Dairy Free
Health score
25%
Lemony Bulgur Salad
21 min.
6
194kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black
  • cup bulgur uncooked
  • 16 ounce chickpeas rinsed drained canned (garbanzo beans)
  • 0.5 cup cucumber diced seeded
  • tablespoons green onions chopped ( 1)
  • tablespoons juice of lemon 
  • tablespoons olive oil 
  • tablespoons red wine vinegar 
  • 0.5 teaspoon salt 
  • 0.5 cup tomatoes diced seeded
  • cup water boiling

Equipment

  • bowl
  • whisk

Directions

  1. Combine bulgur and boiling water in a medium bowl. Cover and let stand 30 minutes.
  2. While bulgur stands, combine oil and next 4 ingredients in a small bowl; stir well with a whisk.
  3. Combine bulgur, oil mixture, cucumber, and remaining ingredients in a bowl; stir well. Cover and chill 2 hours.

Nutrition Facts

Calories194kcal
Protein13.47%
Fat28.92%
Carbs57.61%

Properties

Glycemic Index
34.06
Glycemic Load
9.28
Inflammation Score
-4
Nutrition Score
10.643478061842%

Flavonoids

Eriodictyol
0.24mg
Hesperetin
0.72mg
Naringenin
0.15mg
Luteolin
0.01mg
Kaempferol
0.04mg
Myricetin
0.02mg
Quercetin
0.3mg

Nutrients percent of daily need

Calories:194.04kcal
9.7%
Fat:6.51g
10.02%
Saturated Fat:0.86g
5.38%
Carbohydrates:29.18g
9.73%
Net Carbohydrates:21.27g
7.74%
Sugar:0.75g
0.83%
Cholesterol:0mg
0%
Sodium:411.62mg
17.9%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.83g
13.65%
Manganese:1.37mg
68.45%
Fiber:7.91g
31.64%
Vitamin B6:0.46mg
22.84%
Magnesium:62.82mg
15.7%
Phosphorus:137.46mg
13.75%
Copper:0.22mg
10.98%
Iron:1.65mg
9.19%
Vitamin K:9.31µg
8.86%
Folate:30.91µg
7.73%
Potassium:262.84mg
7.51%
Vitamin B3:1.39mg
6.93%
Zinc:1.03mg
6.86%
Vitamin B1:0.09mg
5.92%
Vitamin C:4.47mg
5.41%
Vitamin B5:0.52mg
5.17%
Vitamin E:0.78mg
5.17%
Calcium:41.18mg
4.12%
Selenium:2.08µg
2.97%
Vitamin A:145.55IU
2.91%
Vitamin B2:0.05mg
2.69%
Source:My Recipes