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Servings:
|
about
scaling
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Cook Time: |
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Prep Time: |
1 hr 10 min |
Cook Method: |
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Cook Temp: |
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1. Stir together boiling water, bulgur, lemon
juice, oil, and salt in a large mixing bowl.
Cover with plastic wrap and let mixture sit
at room temperature for 1 hour while you
prepare remaining ingredients.
2. Chop tomato into 1.4-inch pieces and place
in a medium bowl. Trim ends off cucumber
and discard. Quarter cucumber lengthwise.
Remove seeds using a teaspoon, and discard.
Slice cucumber quarters into 1.4-inch pieces
and add to tomatoes. Add onion, parsley, and
mint leaves and mix gently.
3. After bulgur has soaked 1 hour, add the
chopped vegetable mixture and stir well.
Cover with plastic wrap and refrigerate
for at least 1 hour before serving, to allow
flavors to develop. Serve chilled.
Nutrition Facts |
|
Serving Size
(114g
)
|
|
Servings Per Container
4
|
| Amount Per Serving |
| Calories 87 |
Calories from Fat 33 |
| |
% Daily Value * |
| Total Fat 3.8g |
6% |
| Saturated Fat 1g |
3% |
| Trans Fat 0g |
|
| Cholesterol 0mg |
0% |
| Sodium 79mg |
3% |
| Total Carbohydrate 12g |
4% |
| Dietary Fiber 3g |
12% |
| Sugars 1g |
|
| Protein 2g |
|
| Vitamin A 9% |
Vitamin C 14% |
| Calcium 2% |
Iron 4% |
| * Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: |
| |
Calories |
2,000 |
2,500 |
| Total Fat |
Less Than |
65g |
80g |
| Saturated Fat |
Less Than |
20g |
25g |
| Cholesterol |
Less Than |
300mg |
300mg |
| Sodium |
Less Than |
2,400mg |
2,400mg |
| Total Carbohydrate |
Less Than |
300g |
375g |
| Dietary Fiber |
Less Than |
25g |
30g |
|
| Calories per gram: |
| Fat 9 - Carbohydrate 4 - Protein 4 |
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|
|
1/2 cup |
Fine cracked wheat |
|
2 ea |
Large tomatoes, diced |
|
12 ea |
Green onions, chopped |
|
4 ea |
Fresh parsley sprigs, chopped |
|
8 ea |
Fresh mint sprigs |
|
1 ea |
Large cucumber, peeled and chopped |
|
1/2 cup |
Extra virgin olive oil |
|
3 Tbs |
Fresh lemon juice |
|
1 tsp |
Salt |
|
1/2 tsp |
Black pepper |
|
