Directions:
- Put the bulgur into a bowl, pour the boiling water over it, stir and leave for 15-20 minutes until the grain is tender. Don't be tempted to add more water since the juice from the lemons and tomatoes will soften it further.
- Add the tomato paste, lemon juice and oil, the chilli, and some salt, and mix thoroughly. Trim the green tops off the spring onions, then slice them finely. Add them and the diced tomatoes to the bulgur mixture, together with the parsley and mint, and mix well.
- Serve with the small lettuce leaves stuck around the edges of the salad. Another way is to roll the bulgur mixture into balls the size of a small egg and to place each one in the hollow of a lettuce leaf.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 268.62 Kcal (1125 kJ) | ||
| Calories from fat | 114.75 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.75g | 20% | |
|---|---|---|---|
| Sodium | 45.29mg | 2% | |
| Potassium | 631.77mg | 13% | |
| Total Carbs | 33.85g | 11% | |
| Sugars | 3.01g | 12% | |
| Dietary Fiber | 9.34g | 37% | |
| Protein | 6.48g | 13% | |
| Vitamin C | 52.8mg | 88% | |
| Vitamin A | 0.2mg | 7% | |
| Iron | 27.6mg | 154% | |
| Calcium | 89.5mg | 9% | |
| Amount Per 100 g | |||
| Calories | 98.88 Kcal (414 kJ) | ||
| Calories from fat | 42.24 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.69g | 20% | |
|---|---|---|---|
| Sodium | 16.67mg | 2% | |
| Potassium | 232.55mg | 13% | |
| Total Carbs | 12.46g | 11% | |
| Sugars | 1.11g | 12% | |
| Dietary Fiber | 3.44g | 37% | |
| Protein | 2.39g | 13% | |
| Vitamin C | 19.4mg | 88% | |
| Vitamin A | 0.1mg | 7% | |
| Iron | 10.2mg | 154% | |
| Calcium | 32.9mg | 9% | |
* 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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