Middle Eastern Bulgur Salad

Vegetarian
Health score
25%
Middle Eastern Bulgur Salad
45 min.
4
314kcal

Suggestions


Discover the vibrant flavors of the Middle East with this delightful Bulgur Salad, a perfect addition to any meal. This vegetarian dish is not only visually appealing but also packed with nutrients, making it an excellent choice for a healthy lunch, side dish, or even a main course. With its combination of wholesome ingredients like chickpeas, fresh vegetables, and crumbled feta cheese, this salad is a celebration of textures and tastes that will leave your taste buds dancing.

Ready in just 45 minutes, this recipe is ideal for busy weeknights or leisurely weekend gatherings. The bulgur, a nutritious whole grain, serves as a hearty base, while the chickpeas add a satisfying protein boost. The crisp cucumbers and vibrant tomatoes provide a refreshing crunch, and the fresh parsley adds a burst of color and flavor. Drizzled with a zesty lemon juice and olive oil dressing, this salad is both light and fulfilling.

Whether you're looking to impress guests at a dinner party or simply want to enjoy a delicious and healthy meal, this Middle Eastern Bulgur Salad is sure to become a favorite in your culinary repertoire. Serve it in hollowed-out tomatoes for an elegant presentation that will wow your family and friends. Dive into this flavorful dish and experience the essence of Mediterranean cuisine!

Ingredients

  • cup water boiling
  • 0.8 cup bulgur uncooked
  • 15 oz garbanzo beans rinsed drained canned (garbanzo beans)
  • cup cucumber chopped
  • 0.5 cup spring onion thinly sliced
  • oz feta cheese crumbled
  • 0.3 cup parsley fresh chopped
  • tablespoons juice of lemon 
  • tablespoons vegetable oil 
  • 0.5 teaspoon salt 
  • medium tomatoes 

Equipment

  • bowl

Directions

  1. In small bowl, pour water over bulgur.
  2. Let stand 30 minutes.
  3. Meanwhile, in large bowl, mix remaining ingredients except tomatoes. Core tomatoes. Make 4 cuts in each tomato from top to bottom without cutting all the way through bottom of tomato.
  4. Place tomatoes on individual plates.
  5. Stir bulgur into bean mixture; spoon into tomatoes.

Nutrition Facts

Calories314kcal
Protein14.68%
Fat34.46%
Carbs50.86%

Properties

Glycemic Index
57.83
Glycemic Load
12.7
Inflammation Score
-9
Nutrition Score
24.502608739811%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.94mg
Apigenin
8.08mg
Luteolin
0.04mg
Kaempferol
0.34mg
Myricetin
0.72mg
Quercetin
2.09mg

Nutrients percent of daily need

Calories:314.13kcal
15.71%
Fat:12.64g
19.45%
Saturated Fat:3.25g
20.32%
Carbohydrates:41.98g
13.99%
Net Carbohydrates:30.32g
11.03%
Sugar:4.31g
4.79%
Cholesterol:12.62mg
4.21%
Sodium:766.23mg
33.31%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.11g
24.23%
Vitamin K:112.75µg
107.38%
Manganese:1.87mg
93.29%
Fiber:11.66g
46.65%
Vitamin B6:0.78mg
39.13%
Vitamin C:28.26mg
34.26%
Vitamin A:1567.63IU
31.35%
Phosphorus:255.47mg
25.55%
Magnesium:97.39mg
24.35%
Folate:76.51µg
19.13%
Potassium:669.29mg
19.12%
Copper:0.38mg
18.91%
Iron:2.88mg
15.99%
Calcium:149.81mg
14.98%
Zinc:2.01mg
13.42%
Vitamin B2:0.21mg
12.49%
Vitamin B3:2.49mg
12.43%
Vitamin B1:0.18mg
12.3%
Vitamin B5:0.95mg
9.53%
Vitamin E:1.38mg
9.2%
Selenium:4.98µg
7.11%
Vitamin B12:0.24µg
3.99%