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 your culinary repertoire. This vegetarian dish is not only a feast for the eyes but also a wholesome option for lunch, a side dish, or even a main course. With its refreshing combination of ingredients, this salad is sure to impress your family and friends.

Imagine the nutty texture of bulgur, perfectly complemented by the creaminess of crumbled feta cheese and the hearty goodness of chickpeas. The crispness of fresh cucumbers and the aromatic touch of parsley and green onions add a burst of freshness that elevates this dish to new heights. Drizzled with a zesty lemon dressing, each bite is a harmonious blend of flavors that will transport you straight to a sun-drenched Mediterranean garden.

Not only is this Bulgur Salad delicious, but it is also a nutritious choice, packing in 314 calories per serving while providing a balanced mix of protein, healthy fats, and carbohydrates. Ready in just 45 minutes, it’s an ideal recipe for busy weeknights or leisurely weekend gatherings. Serve it in beautifully cored tomatoes for an elegant presentation that will wow your guests. Dive into this culinary adventure and enjoy the taste of the Middle East right at your table!

Ingredients

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

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%