Directions:
- Place bulgur in a small bowl; stir in boiling water. Cover and let stand for 30 minutes or until most of the liquid is absorbed; drain well.
- Place in a large bowl. Add the tomatoes, cucumbers, parsley, mint and onions. In a small bowl, whisk the lemon juice, oil, jalapeno, garlic, salt, allspice and pepper. Pour over bulgur mixture and toss to coat.
- Cover and refrigerate for at least 2 hours. Serve over lettuce leaves. Yield: 10 servings.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 150.09 Kcal (628 kJ) | ||
| Calories from fat | 68.42 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.6g | 12% | |
|---|---|---|---|
| Sodium | 134.33mg | 6% | |
| Potassium | 418.29mg | 9% | |
| Total Carbs | 17.33g | 6% | |
| Sugars | 2.45g | 10% | |
| Dietary Fiber | 6.12g | 24% | |
| Protein | 2.86g | 6% | |
| Vitamin C | 27.8mg | 46% | |
| Vitamin A | 1.2mg | 39% | |
| Iron | 142.7mg | 793% | |
| Calcium | 80.9mg | 8% | |
| Amount Per 100 g | |||
| Calories | 74.19 Kcal (311 kJ) | ||
| Calories from fat | 33.82 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.76g | 12% | |
|---|---|---|---|
| Sodium | 66.4mg | 6% | |
| Potassium | 206.75mg | 9% | |
| Total Carbs | 8.57g | 6% | |
| Sugars | 1.21g | 10% | |
| Dietary Fiber | 3.03g | 24% | |
| Protein | 1.41g | 6% | |
| Vitamin C | 13.8mg | 46% | |
| Vitamin A | 0.6mg | 39% | |
| Iron | 70.5mg | 793% | |
| Calcium | 40mg | 8% | |
* 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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