Directions:
- Soak:
- 2 c cracked wheat (bulghur) in 2 c very hot water until water is absorbed, about 30 minutes.
- Drain excess water and squeeze dry.
- Chop, mix and set aside:.
- 1 cucumber.
- 2 small tomatoes.
- 1 bunch green onions.
- 1/4 - 1/2 cup fresh chopped mint, to taste.
- 2 c fresh parsley.
- 1 clove garlic.
- Dressing:.
- 1/2 c fresh lemon juice.
- 3/4 c extra virgin olive oil.
- 1 tbsp pepper.
- 2 tsp salt, or to taste.
- Combine ingredients and serve chilled or at room temperature. Makes about 8 cups, 12 to 16 servings.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 187.61 Kcal (785 kJ) | ||
| Calories from fat | 138.86 Kcal | ||
| % Daily Value* | |||
| Total Fat | 15.43g | 24% | |
|---|---|---|---|
| Sodium | 77.64mg | 3% | |
| Potassium | 286.89mg | 6% | |
| Total Carbs | 11.04g | 4% | |
| Sugars | 1.63g | 7% | |
| Dietary Fiber | 3g | 12% | |
| Protein | 2.09g | 4% | |
| Vitamin C | 33.5mg | 56% | |
| Vitamin A | 0.6mg | 19% | |
| Iron | 68.8mg | 382% | |
| Calcium | 66.1mg | 7% | |
| Amount Per 100 g | |||
| Calories | 105.58 Kcal (442 kJ) | ||
| Calories from fat | 78.15 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.68g | 24% | |
|---|---|---|---|
| Sodium | 43.69mg | 3% | |
| Potassium | 161.46mg | 6% | |
| Total Carbs | 6.22g | 4% | |
| Sugars | 0.92g | 7% | |
| Dietary Fiber | 1.69g | 12% | |
| Protein | 1.18g | 4% | |
| Vitamin C | 18.9mg | 56% | |
| Vitamin A | 0.3mg | 19% | |
| Iron | 38.7mg | 382% | |
| Calcium | 37.2mg | 7% | |
* 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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