Burghul Salad

Preparation:  15 min. Cooking: 25 min. Total: 40 min.
Recipe photo
  • 7 1/2 Fl Oz water
  • 1/4 Cup bulgur
  • 1 1/2 Cup fresh carrots , chopped
  • 2 celery stalks , chopped
  • 1 tomatoes , chopped
  • 1 green bell peppers , seeded, and chopped
  • 1 red bell peppers , seeded and chopped
  • 1 small cucumbers , chopped
  • 2 3/4 Tbsp olive oil
  • 2 3/4 Tbsp lemon juice
  • 1 clove garlics , crushed
  • 1 1/4 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
180 Cal
Fat
9.7 g
Carbs
23 g
Protein
3.5 g
Fiber
5.8 g
Sugar
6.9 g
Cholesterol
0 mg
Sodium
58 mg


Nutrients

Fiber     5.8 g
Fat     9.7 g
Sugar     6.9 g
Carbs     23 g
Protein     3.5 g
Calories     180 Cal

Fats

Fat, Poly     1.2 g
Fat, Mono     6.7 g
Fat, Sat     1.4 g
Fat, Trans     0 g
Fat, Percent     48 %

Vitamins

Vitamin, K     39 mcg     33 %
Vitamin, A     9000 IU     300 %
Vitamin, B12     0 mcg     0 %
Niacin     1.8 mg     12 %
Riboflavin     0.1 mg     8.9 %
Vitamin, C     77 mg     85 %
Vitamin, D     0 IU     0 %
Vitamin, B6     0.3 mg     21 %
Vitamin, E     2.5 mg     16 %
Panto, Acid     0.7 mg     13 %
Choline     20 mg     3.6 %
Thiamin     0.1 mg     11 %

Minerals

Calcium     52 mcg     5.2 %
Phosphorus     99 mg     14 %
Magnesium     49 mg     12 %
Copper     0.2 mcg     17 %
Fluoride     43 mcg     1100 %
Zinc     0.7 mg     6.5 %
Cholesterol     0 mg     0.2 %
Sodium     58 mg     3.9 %
Selenium     0.9 mcg     1.6 %
Manganese     0.6 mg     9.2 %
Potassium     560 mg     12 %
Iron     1.1 mg     14 %