Libanais Breakfast

Vegetarian
Dairy Free
Health score
7%
Libanais Breakfast
110 min.
6
188kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black divided freshly ground
  • 0.3 cup bulgur uncooked
  • large eggs 
  • tablespoons mint leaves fresh chopped
  • 0.8 cup parsley fresh chopped
  • 0.1 teaspoon ground pepper red
  • tablespoons juice of lemon fresh
  • 0.3 cup olive oil extra virgin extra-virgin divided
  • 6-inch wholewheat pita breads cut into 8 wedges ()
  • cup plum tomatoes seeded chopped
  • tablespoons onion red finely chopped
  • 0.8 teaspoon salt divided
  • cup water 

Equipment

  • bowl
  • frying pan
  • baking sheet
  • sauce pan
  • oven
  • sieve
  • slotted spoon

Directions

  1. Preheat oven to 35
  2. Arrange pita wedges in a single layer on a baking sheet. Lightly brush pita wedges with 2 tablespoons oil; bake at 350 for 20 minutes or until golden.
  3. Combine 1 cup water and bulgur in a large bowl.
  4. Let stand 30 minutes or until bulgur is tender.
  5. Drain bulgur through a fine sieve; discard liquid.
  6. Place bulgur in a medium bowl.
  7. Add remaining 2 tablespoons oil, tomato, parsley, onion, mint, juice, 1/2 teaspoon salt, 1/4 teaspoon black pepper, and red pepper; toss well. Refrigerate for 30 minutes.
  8. Bring a medium saucepan of water to a boil. With a slotted spoon, carefully lower eggs into pan; cook 6 minutes.
  9. Drain and rinse eggs with cold running water until cool (about 1 minute). Peel eggs.
  10. Place 1/3 cup tabbouleh and 4 pita wedges on each of 6 plates; top each serving with 1 egg.
  11. Sprinkle eggs with remaining 1/4 teaspoon salt and 1/4 teaspoon black pepper.

Nutrition Facts

Calories188kcal
Protein16.32%
Fat66.04%
Carbs17.64%

Properties

Glycemic Index
50.83
Glycemic Load
2.44
Inflammation Score
-7
Nutrition Score
14.32695662457%

Flavonoids

Eriodictyol
0.88mg
Hesperetin
1.25mg
Naringenin
0.37mg
Apigenin
16.26mg
Luteolin
0.3mg
Isorhamnetin
0.25mg
Kaempferol
0.18mg
Myricetin
1.17mg
Quercetin
1.29mg

Nutrients percent of daily need

Calories:187.55kcal
9.38%
Fat:14.03g
21.58%
Saturated Fat:2.86g
17.84%
Carbohydrates:8.44g
2.81%
Net Carbohydrates:6.34g
2.31%
Sugar:1.72g
1.91%
Cholesterol:186mg
62%
Sodium:374.52mg
16.28%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.8g
15.6%
Vitamin K:132.12µg
125.83%
Vitamin A:1320.39IU
26.41%
Vitamin C:19.21mg
23.29%
Selenium:15.54µg
22.2%
Vitamin B2:0.26mg
15.18%
Manganese:0.3mg
15.05%
Vitamin E:2.12mg
14.13%
Phosphorus:134.45mg
13.45%
Folate:46.93µg
11.73%
Iron:1.77mg
9.84%
Vitamin B5:0.92mg
9.18%
Fiber:2.09g
8.37%
Vitamin B6:0.16mg
7.83%
Vitamin B12:0.44µg
7.42%
Potassium:256.23mg
7.32%
Magnesium:26.82mg
6.7%
Vitamin D:1µg
6.67%
Zinc:0.95mg
6.32%
Copper:0.11mg
5.42%
Calcium:52.67mg
5.27%
Vitamin B1:0.06mg
4.11%
Vitamin B3:0.73mg
3.63%
Source:My Recipes
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