Directions:
- Rinse bulgur several times then soak in cold water for about 20 minutes then drain in a sieve.
- Clean Parsly and remove stems (you want mostly leaves).
- Chop parsley leaves, mint leaves, finely.
- Cut green onions with green into 1/4 lengths.
- Chop tomatoes to a small dice.
- Put drained bulgur and tomato in a large mixing or serving bowl.
- Add salt, pepper, allspice, lemon juice, olive oil, mint, parsley and optional minced jalepeno.
- Toss well, let rest in refrigerator a few hours or over night, toss occasionally.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 222.63 Kcal (932 kJ) | ||
| Calories from fat | 109.93 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.21g | 19% | |
|---|---|---|---|
| Sodium | 30.46mg | 1% | |
| Potassium | 512.01mg | 11% | |
| Total Carbs | 25.32g | 8% | |
| Sugars | 2.65g | 11% | |
| Dietary Fiber | 7.73g | 31% | |
| Protein | 4.22g | 8% | |
| Vitamin C | 62.2mg | 104% | |
| Vitamin A | 1mg | 33% | |
| Iron | 120.7mg | 670% | |
| Calcium | 100.2mg | 10% | |
| Amount Per 100 g | |||
| Calories | 142.07 Kcal (595 kJ) | ||
| Calories from fat | 70.15 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.79g | 19% | |
|---|---|---|---|
| Sodium | 19.44mg | 1% | |
| Potassium | 326.73mg | 11% | |
| Total Carbs | 16.16g | 8% | |
| Sugars | 1.69g | 11% | |
| Dietary Fiber | 4.94g | 31% | |
| Protein | 2.7g | 8% | |
| Vitamin C | 39.7mg | 104% | |
| Vitamin A | 0.6mg | 33% | |
| Iron | 77mg | 670% | |
| Calcium | 64mg | 10% | |
* 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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