5-a-Day Bulgur Wheat Salad Recipe

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5-a-Day Bulgur Wheat Salad
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Ingredients:

Directions:

  1. Wash and chop fresh onion, garlic, broccoli, carrots, peppers and parsley.
  2. Heat oil in a large skillet. Add onions and garlic and cook until soft, be careful not to burn garlic as it will be bitter.
  3. Add bulgur and stir to coat. Add 2 cups chicken broth to the skillet, bring to a boil.
  4. Lower the heat, add remaining vegetables and chickpeas. Cook for 10 minutes or until the liquid is absorbed.
  5. Add parsley and lemon juice and stir. Refrigerate 30 minutes to let the flavors meld. Serve cold.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 1853.91 Kcal (7762 kJ)
Calories from fat 204.34 Kcal
% Daily Value*
Total Fat 22.7g 35%
Sodium 2049.96mg 85%
Potassium 4391.81mg 93%
Total Carbs 333.64g 111%
Sugars 44.79g 179%
Dietary Fiber 76.49g 306%
Protein 82.93g 166%
Vitamin C 354.2mg 590%
Vitamin A 6mg 200%
Iron 98.8mg 549%
Calcium 401.2mg 40%
Amount Per 100 g
Calories 118.1 Kcal (494 kJ)
Calories from fat 13.02 Kcal
% Daily Value*
Total Fat 1.45g 35%
Sodium 130.59mg 85%
Potassium 279.77mg 93%
Total Carbs 21.25g 111%
Sugars 2.85g 179%
Dietary Fiber 4.87g 306%
Protein 5.28g 166%
Vitamin C 22.6mg 590%
Vitamin A 0.4mg 200%
Iron 6.3mg 549%
Calcium 25.6mg 40%

* 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.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 38.2
    Points
  • 44
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low sodium,
  • cholesterol free,
  • good source of fiber

Bad Points

  • High in Sodium

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