Nomad Salad

Vegetarian
Vegan
Dairy Free
Health score
34%
Nomad Salad
45 min.
5
393kcal

Suggestions

Ingredients

  • 0.5 teaspoon pepper black
  • 15.5 ounce chickpeas drained canned garbanzo beans
  • 1.5 cups cracked wheat uncooked
  • cup figs dried halved
  • 0.5 cup mint leaves fresh chopped
  • cup parsley fresh chopped
  • 0.5 cup juice of lemon 
  • tablespoons olive oil 
  • 0.5 teaspoon salt 
  • 0.5 cup cranberries dried sweetened such as Craisins
  • 1.5 cups water boiling

Equipment

  • bowl

Directions

  1. Combine the bulgur and boiling water in a large bowl. Cover and let stand 30 minutes. Stir in the figs and remaining ingredients; cover salad and chill thoroughly.

Nutrition Facts

Calories393kcal
Protein10.31%
Fat20.93%
Carbs68.76%

Properties

Glycemic Index
27.07
Glycemic Load
8.36
Inflammation Score
-8
Nutrition Score
19.087826065395%

Flavonoids

Cyanidin
0.07mg
Delphinidin
0.01mg
Eriodictyol
2.58mg
Hesperetin
3.99mg
Naringenin
0.34mg
Apigenin
26.1mg
Luteolin
0.71mg
Kaempferol
0.18mg
Myricetin
2.08mg
Quercetin
0.67mg

Nutrients percent of daily need

Calories:393.47kcal
19.67%
Fat:9.95g
15.3%
Saturated Fat:1.05g
6.53%
Carbohydrates:73.54g
24.51%
Net Carbohydrates:60.17g
21.88%
Sugar:23.79g
26.44%
Cholesterol:0mg
0%
Sodium:492.51mg
21.41%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.02g
22.04%
Vitamin K:206.07µg
196.26%
Fiber:13.37g
53.49%
Manganese:1mg
50.21%
Vitamin C:27.3mg
33.1%
Vitamin A:1220.76IU
24.42%
Phosphorus:243.48mg
24.35%
Vitamin B6:0.48mg
24.01%
Iron:4.24mg
23.53%
Potassium:619.14mg
17.69%
Magnesium:56.6mg
14.15%
Copper:0.28mg
13.92%
Folate:52.94µg
13.23%
Calcium:112.3mg
11.23%
Vitamin E:1.3mg
8.65%
Zinc:1.02mg
6.77%
Vitamin B5:0.52mg
5.16%
Vitamin B1:0.08mg
5.01%
Vitamin B2:0.07mg
4.04%
Vitamin B3:0.62mg
3.12%
Selenium:2.06µg
2.94%
Source:My Recipes