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Bulgur (Broken Wheat) Salad Recipe

Bulgur (Broken Wheat) Salad Recipe

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Ingredients

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Nutrition

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Ingredients:

Serving

1 cup bulgar wheat ( soaked in water for 15-20 minutes)
1 (10 oz) package frozen baby lima beans , cooked according to directions and cooled
1 small red bell peppers
1 clove garlic, chopped
1/3 cup tomato juice
3 tbsp fresh lime juice
1 1/2 tbsp olive oil
2 tbsp chopped fresh cilantro
1 tsp ground cumin
1/2 tsp tabasco sauce

Directions:

In a medium sauce pan, bring 2 cups of water to boil and add wheat with one teaspoon of salt.
Microwave for 10 minutes or cook until just tender,8 to 10 minutes.
Drain and rinse under cold water, pressing to remove excess moisture.
Transfer wheat to a salad bowl and add lima beans, red pepper, 1/4 tsp salt, and garlic.
In a small bowl whisk tomato juice, lime juice, olive oil,cilantro, cumin, oregano, and Tabasco.
Pour over the salad and stir to combine.
Let it stand for a few minutes before serving.
Serve lukewarm or cold as per your preference.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	97.14 Kcal (407 kJ)
Calories from fat	38.69 Kcal
		% Daily Value*
Total Fat	4.3g	7%
Sodium	6.6mg	0%
Potassium	112.43mg	2%
Total Carbs	11.02g	4%
Sugars	1.74g	7%
Dietary Fiber	3.07g	12%
Protein	2.63g	5%
Vitamin C	30.4mg	51%
Vitamin A	0.6mg	20%
Iron	10.5mg	58%
Calcium	11.1mg	1%

Amount Per 100 g
Calories	85.45 Kcal (358 kJ)
Calories from fat	34.04 Kcal
		% Daily Value*
Total Fat	3.78g	7%
Sodium	5.81mg	0%
Potassium	98.9mg	2%
Total Carbs	9.69g	4%
Sugars	1.53g	7%
Dietary Fiber	2.7g	12%
Protein	2.31g	5%
Vitamin C	26.7mg	51%
Vitamin A	0.5mg	20%
Iron	9.2mg	58%
Calcium	9.8mg	1%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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