Persian food, Persian Recipes, Aashpazi
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Bulgur Salad Recipe and Benefits
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Bulgur Salad

2 Cups Bulgur 1 Bunch (2 oz -57g) Dill 1 Bunch (2 oz -57g) Green Onions 1 Bunch (2 oz -57g) Italian Parsley 1 Bunch (2 oz -57g) Cilantro 2 Tbsp Tomato Paste 1 Tbsp Dried Tarragon 3 Tbsp Olive Oil 2 Fresh Lemons Lettuce Salt, Black Pepper Preparations: 1- Soak Bulgur for one hour. 2- Mince the herbs. 3- Slice the green onions. Directions: 1- Transfer the herbs (green onions, parsley, cilantro, dill), to a large bowl. 2- Combine the soaked bulgur with tomato paste thoroughly until tomato paste is evenly spread among the bulgur. 3- Add the Bulgur to the herbs. 4- Add dried tarragon. 5- Garnish with as much as salt and pepper you would prefer. 6- Pour in olive oil and squeeze 2 juice fresh lemons on top. 7- Stir the ingredients until thoroughly mixed. 8- Serve over lettuce leaves.

CALORIES & NUTRITION

Bulgur Salad CALORIES & NUTRITION VALUES

Bulgur Salad is easy to make and may look simple too, but the benefits and nutritional values that come along is everything but. Bulgur salad is ranks as Grade A food. It contains high amounts of vitamin A, vitamin B6, vitamin C, Manganese, iron, dietary fiber and magnesium. In fact bulgur salad contains twice as much vitamin A, vitamin C and iron that you body would need each day. Bulgur salad has no cholesterol and contains about 6.5g protein. One serving (3.5 oz / 100g) of Bulgur salad has 199 calories (56 calories from fat), 6.3g total fat (0.9g saturated fat), 58mg sodium, 564mg potassium, 34.1g total carbohydrates (8.6g dietary fiber, 1.3g sugar).

nutritional facts

Serving Size 100g
Amount Per Serving
Calories 199  Calories from fat 56
Daily Value*
Total Fat 6.3g10%
Saturated Fat 0.9g  4%
Cholesterol 0mg0%
Sodium 58mg2%
Potassium 564mg15%
Total Carbohydrates 34.1g11%
Dietary Fiber 8.6g  34% Sugars 1.3g
Protein 6.6g





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