Veggie Bulgur Salad (Kisir)

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
98%
Veggie Bulgur Salad (Kisir)
40 min.
6
183kcal

Suggestions

Ingredients

  • cup bulgur fine
  •  cucumber diced
  • 0.5 cup mint leaves fresh minced
  • 0.5 cup parsley fresh minced
  •  bell peppers green finely chopped
  •  green onions finely chopped
  •  juice of lemon fresh
  • tablespoons olive oil 
  •  onion finely chopped
  • tablespoons pomegranate molasses 
  •  bell pepper red finely chopped
  • teaspoon pepper flakes red to taste
  • large tomatoes finely chopped
  • cup water boiling

Equipment

  • bowl
  • frying pan

Directions

  1. Place the bulgur in a bowl; stir in the boiling water. Cover and let stand for 20 minutes.
  2. Meanwhile, heat 2 tablespoons olive oil in a skillet over medium heat. Stir in the chopped onion; cook and stir until the onion has softened and turned translucent, about 5 minutes.
  3. Drain the bulgur and return it to the bowl.
  4. Add the cooked onion, chopped tomatoes, cucumber, green and red bell peppers, green onions, parsley, mint, and red pepper flakes.
  5. Drizzle with 2 tablespoons olive oil, the lemon juice, and the pomegranate molasses. Toss gently until the salad is thoroughly combined.
  6. Serve immediately, or refrigerate until serving.

Nutrition Facts

Calories183kcal
Protein10.36%
Fat25.35%
Carbs64.29%

Properties

Glycemic Index
38.83
Glycemic Load
8.05
Inflammation Score
-9
Nutrition Score
20.871304076651%

Flavonoids

Eriodictyol
1.4mg
Hesperetin
1.1mg
Naringenin
0.48mg
Apigenin
10.98mg
Luteolin
2.53mg
Isorhamnetin
0.92mg
Kaempferol
0.47mg
Myricetin
0.83mg
Quercetin
6.52mg

Nutrients percent of daily need

Calories:182.68kcal
9.13%
Fat:5.48g
8.44%
Saturated Fat:0.79g
4.97%
Carbohydrates:31.3g
10.43%
Net Carbohydrates:23.59g
8.58%
Sugar:7.8g
8.66%
Cholesterol:0mg
0%
Sodium:24.5mg
1.07%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.04g
10.09%
Vitamin K:126.96µg
120.91%
Vitamin C:80.96mg
98.13%
Manganese:0.99mg
49.59%
Vitamin A:2130.78IU
42.62%
Fiber:7.71g
30.84%
Vitamin B6:0.35mg
17.48%
Magnesium:68.61mg
17.15%
Potassium:544.85mg
15.57%
Folate:60.9µg
15.23%
Phosphorus:125.68mg
12.57%
Vitamin E:1.74mg
11.61%
Copper:0.23mg
11.4%
Vitamin B3:2.22mg
11.12%
Iron:1.9mg
10.57%
Vitamin B1:0.15mg
10.06%
Vitamin B2:0.11mg
6.69%
Zinc:0.94mg
6.28%
Vitamin B5:0.6mg
5.95%
Calcium:59.53mg
5.95%
Selenium:0.86µg
1.23%
Source:Allrecipes