Directions:
- Pour boiling water over the bulgur to cover, and let sit for 1 hour.
- Drain, and fluff with a fork.
- Combine the bulgur and the cooked chickpeas.
- Add olive oil, lemon juice, salt and pepper to taste. A good ratio is 2:1 olive oil : lemon juice.
- Cut each tomato in half through the stem. Cut off the stem, and scoop out the seeds. Chop the flesh into 1/4 inch cubes. Dice the cucumber into 1/4 cubs.
- Add the tomatoes, cucumber and the parsley to the bulgur. Stir to combine.
- Taste, and correct seasoning as necessary to taste.
- A nice addition is 1 oz of feta cheese, chopped very fine just before serving.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 75.56 Kcal (316 kJ) | ||
| Calories from fat | 6.21 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.69g | 1% | |
|---|---|---|---|
| Sodium | 15.87mg | 1% | |
| Potassium | 606.81mg | 13% | |
| Total Carbs | 14.37g | 5% | |
| Sugars | 7.14g | 29% | |
| Dietary Fiber | 4.21g | 17% | |
| Protein | 4.42g | 9% | |
| Vitamin C | 37.5mg | 63% | |
| Iron | 1.1mg | 6% | |
| Calcium | 45.9mg | 5% | |
| Amount Per 100 g | |||
| Calories | 28.76 Kcal (120 kJ) | ||
| Calories from fat | 2.36 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.26g | 1% | |
|---|---|---|---|
| Sodium | 6.04mg | 1% | |
| Potassium | 230.95mg | 13% | |
| Total Carbs | 5.47g | 5% | |
| Sugars | 2.72g | 29% | |
| Dietary Fiber | 1.6g | 17% | |
| Protein | 1.68g | 9% | |
| Vitamin C | 14.3mg | 63% | |
| Iron | 0.4mg | 6% | |
| Calcium | 17.5mg | 5% | |
* 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.
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