Tabbouleh with Beans and Feta

Vegetarian
Health score
34%
Tabbouleh with Beans and Feta
45 min.
4
405kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 19 ounce chickpeas rinsed drained canned (garbanzo beans)
  • cups cherry tomatoes halved
  • 1.3 cups cracked wheat uncooked
  • ounces feta cheese crumbled
  • tablespoons parsley fresh minced
  • 0.3 cup green onions thinly sliced
  • tablespoons juice of lemon fresh
  • 0.3 cup commercial pesto 
  • 7-inch pitas cut in half ()
  • cups water boiling

Equipment

  • bowl
  • whisk

Directions

  1. Combine the bulgur and boiling water in a large bowl. Cover and let stand 30 minutes, and drain.
  2. Combine pesto and lemon juice; stir with a whisk.
  3. Combine bulgur, pesto mixture, tomatoes, and next 5 ingredients (tomatoes through chickpeas) in a large bowl; and toss gently to combine.
  4. Serve with pita halves.

Nutrition Facts

Calories405kcal
Protein15.65%
Fat32%
Carbs52.35%

Properties

Glycemic Index
65.08
Glycemic Load
5.84
Inflammation Score
-8
Nutrition Score
19.776521674965%

Flavonoids

Eriodictyol
0.55mg
Hesperetin
1.63mg
Naringenin
0.16mg
Apigenin
4.31mg
Luteolin
0.03mg
Kaempferol
0.15mg
Myricetin
0.31mg
Quercetin
1.46mg

Nutrients percent of daily need

Calories:404.82kcal
20.24%
Fat:15.2g
23.38%
Saturated Fat:4.12g
25.74%
Carbohydrates:55.96g
18.65%
Net Carbohydrates:43.62g
15.86%
Sugar:2.85g
3.16%
Cholesterol:20.16mg
6.72%
Sodium:783.73mg
34.08%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.73g
33.45%
Manganese:1.22mg
61.22%
Vitamin K:52.72µg
50.21%
Fiber:12.34g
49.35%
Vitamin B6:0.8mg
39.94%
Phosphorus:352.1mg
35.21%
Vitamin C:25.7mg
31.15%
Iron:4.19mg
23.29%
Vitamin A:1039.63IU
20.79%
Calcium:199.5mg
19.95%
Potassium:588.89mg
16.83%
Folate:61.04µg
15.26%
Copper:0.3mg
15.13%
Vitamin B2:0.23mg
13.39%
Magnesium:52.1mg
13.03%
Zinc:1.73mg
11.51%
Selenium:6.32µg
9.03%
Vitamin B1:0.11mg
7.63%
Vitamin B5:0.74mg
7.39%
Vitamin B12:0.36µg
5.99%
Vitamin B3:0.89mg
4.43%
Vitamin E:0.53mg
3.56%
Source:My Recipes