Ingredients:
- 1/3 cup burgull wheat
- 4 whole scallions both white and green parts sliced thin
- salt to taste
- black pepper freshly ground , to taste
- olive oil highly recommended for taste. 1tbsp to a quarter cup
Directions:
- Cover bulgur with warm water and soak for 15 minutes. Squeeze out excess water. Mix in the lemon juice, crushed garlic , salt and pepper. Allow this to rest until bulgur is soft, about 30 minutes.
- Wash the mint and parsley well and dry it. Chop parsley and mint finely using a knife or food processor (if using a food processor it helps to use the pulse in order to prevent chopping to fine and turning the herbs to a puree).
- Combine the mint, parsley, scallions and tomatoes and bulgur mixture . Toss with olive oil as desired. Add lemon juice,salt or pepper as desired to adjust the taste.
- Serve with small romaine lettuce leaves, use them as scoops
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 59.49 Kcal (249 kJ) | ||
| Calories from fat | 10.8 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.2g | 2% | |
|---|---|---|---|
| Sodium | 69.89mg | 3% | |
| Potassium | 812.09mg | 17% | |
| Total Carbs | 11.58g | 4% | |
| Sugars | 3.68g | 15% | |
| Dietary Fiber | 4.07g | 16% | |
| Protein | 4.07g | 8% | |
| Vitamin C | 180.2mg | 300% | |
| Iron | 7.2mg | 40% | |
| Calcium | 172.4mg | 17% | |
| Amount Per 100 g | |||
| Calories | 29.38 Kcal (123 kJ) | ||
| Calories from fat | 5.33 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.59g | 2% | |
|---|---|---|---|
| Sodium | 34.51mg | 3% | |
| Potassium | 401.03mg | 17% | |
| Total Carbs | 5.72g | 4% | |
| Sugars | 1.81g | 15% | |
| Dietary Fiber | 2.01g | 16% | |
| Protein | 2.01g | 8% | |
| Vitamin C | 89mg | 300% | |
| Iron | 3.6mg | 40% | |
| Calcium | 85.1mg | 17% | |
* 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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