Wild-Style Grains N' Thangs

Vegetarian
Vegan
Dairy Free
Health score
16%
Wild-Style Grains N' Thangs
26 min.
4
169kcal

Suggestions

Ingredients

  • cup bulgur wheat fine-grained
  • 0.5  lemon zest juiced
  • 0.3 cup mint leaves chopped
  • teaspoon pepper flakes red
  • servings salt and pepper black freshly ground
  • 0.3 cup slivered almonds toasted
  • cups vegetable broth 

Equipment

  • bowl
  • sauce pan

Directions

  1. In a medium saucepan, bring broth to a boil over high heat.
  2. Remove from heat, add bulgur and lemon zest, cover, and let sit for 5 to 7 minutes, until bulgur has absorbed all the water.
  3. Transfer to a serving bowl, mix in almonds, mint, red pepper, lemon juice and salt and pepper, to taste.
  4. Serve warm or at room temperature.

Nutrition Facts

Calories169kcal
Protein13.13%
Fat19.62%
Carbs67.25%

Properties

Glycemic Index
33.5
Glycemic Load
10.22
Inflammation Score
-6
Nutrition Score
10.084782621135%

Flavonoids

Cyanidin
0.17mg
Catechin
0.09mg
Epigallocatechin
0.17mg
Epicatechin
0.04mg
Eriodictyol
0.89mg
Hesperetin
0.29mg
Naringenin
0.03mg
Apigenin
0.15mg
Luteolin
0.36mg
Isorhamnetin
0.18mg
Kaempferol
0.03mg
Quercetin
0.02mg

Nutrients percent of daily need

Calories:168.64kcal
8.43%
Fat:3.94g
6.06%
Saturated Fat:0.36g
2.24%
Carbohydrates:30.37g
10.12%
Net Carbohydrates:22.62g
8.22%
Sugar:1.5g
1.67%
Cholesterol:0mg
0%
Sodium:485.15mg
21.09%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.93g
11.85%
Manganese:1.28mg
63.77%
Fiber:7.75g
31.01%
Magnesium:78.9mg
19.73%
Phosphorus:141.27mg
14.13%
Vitamin E:1.94mg
12.95%
Vitamin B3:2.14mg
10.72%
Vitamin A:522.14IU
10.44%
Copper:0.2mg
10.15%
Vitamin B2:0.13mg
7.66%
Iron:1.36mg
7.54%
Vitamin B6:0.14mg
7.23%
Vitamin B1:0.1mg
6.61%
Potassium:221.26mg
6.32%
Zinc:0.94mg
6.28%
Vitamin B5:0.42mg
4.15%
Calcium:40.34mg
4.03%
Folate:15.88µg
3.97%
Vitamin C:1.87mg
2.26%
Selenium:1.19µg
1.71%
Vitamin K:1.36µg
1.29%