Burghul Salad - 4 servings
Preparation: 15 min. Cooking: 25 min. Total: 40 min.
-
15 Tbsp water
-
1/3 cup bulgur
-
1-1/3 cups fresh carrots, chopped
-
2 celery stalks, chopped
-
1 tomato, chopped
-
1 green bell pepper, seeded, and chopped
-
1 red bell pepper, seeded and chopped
-
1 small cucumber, chopped
-
2-2/3 Tbsp olive oil
-
2-2/3 Tbsp lemon juice
-
1 clove garlic, crushed
-
1-1/3 Tbsp fresh basil, chopped
Bring water to a boil in a heavy saucepan. Stir in burghul. Cover pan, reduce heat to low and simmer 20 to 25 minutes. Remove from heat and stand 10 minutes before fluffing with a fork. Combine burghul with next 6 ingredients in a large bowl. Combine last 4 ingredients in a jar with a tight-fitting lid. Shake well. Pour over salad and toss gently.
| Calories |
Fat |
Carbs |
Protein |
Fiber |
Sugar |
Cholesterol |
Sodium |
| 180 Cal |
9.7 g |
23 g |
3.5 g |
5.8 g |
6.9 g |
0 mg |
58 mg |
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Nutrients
| Calories |
180 Cal |
|
| Fat |
9.7 g |
|
| Carbs |
23 g |
|
| Protein |
3.5 g |
|
| Fiber |
5.8 g |
|
| Sugar |
6.9 g |
|
|
Fats
| Fat |
9.7 g |
|
| Fat, Sat. |
1.4 g |
|
| Fat, Mono. |
6.7 g |
|
| Fat, Poly. |
1.2 g |
|
| Cholesterol |
0 mg |
|
|
Vitamins
| Choline |
20 mg |
3.6% |
| Niacin |
1.8 mg |
12% |
| Panto. Acid |
0.65 mg |
13% |
| Riboflavin |
0.12 mg |
8.9% |
| Thiamin |
0.14 mg |
11% |
| Vitamin A |
9000 IU |
300% |
| Vitamin B6 |
0.34 mg |
21% |
| Vitamin B12 |
0 mcg |
0% |
| Vitamin C |
77 mg |
85% |
| Vitamin D |
0 IU |
0% |
| Vitamin E |
2.5 mg |
16% |
| Vitamin K |
39 mcg |
33% |
|
Minerals
| Calcium |
52 mg |
5.2% |
| Copper |
0.15 mg |
17% |
| Fluoride |
43 mcg |
1100% |
| Iron |
1.1 mg |
14% |
| Magnesium |
49 mg |
12% |
| Manganese |
0.64 mg |
9.1% |
| Phosphorus |
99 mg |
14% |
| Potassium |
560 mg |
12% |
| Selenium |
0.89 mcg |
1.6% |
| Sodium |
58 mg |
3.9% |
| Zinc |
0.71 mg |
6.5% |
|
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