A Middle Eastern salad of bulghur wheat mixed with chopped tomatoes, onions, parsley, mint, olive oil, and lemon juice.
1/3 cup | bulghur | 45 g | |
2 bunches | Italian parsley, fresh, finely chopped | 200 g | |
32 leaves | fresh mint, finely chopped | 2 g | |
4 | green onions/scallions, finely chopped | ||
1 | tomatoes, deseeded and diced | 120 g | |
1 tbsp | lemon juice, freshly squeezed | 1/2 lemon | |
1/4 cup | extra virgin olive oil | 65 mL | |
1 pinch | salt [optional] | 0.2 g | |
ground pepper to taste [optional] |
A food processor will be very useful to chop parsley and mint.
Don't be surprised if after trimming and discarding the stems, you keep less than half the original parsley.
per 1 serving (120 g)
Amount % Daily Value |
Calories 190 |
Fat 15 g 23 % |
Saturated
2 g
10 % |
Cholesterol 0 mg |
Sodium 30 mg 1 % |
Carbohydrate 14 g 5 % |
Fibre 3 g 14 % |
Sugars 2 g |
Net Carbs 11 g |
Protein 3 g |
Vitamin A 74 % |
Vitamin C 119 % |
Calcium 8 % |
Iron 26 % |
Food Group | Exchanges |
---|---|
Starches | ½ |
Fruits | 0 |
Vegetables | ½ |
Fats | 3 |
Although it is a good mix of ingredients (perhaps slightly too oily), there seems to be something missing. I ended up adding more lemon juice and some balsamic vinegar, but still it tasted like something was missing!
Delicious. Nothing is missing to me and friends who asked for the recipe...