Directions:
- Cover the bulgur with boiling water and leave to soak for 30 mins.
- Boil water in a saucepan and blanch the mangetout, and refresh them so that they retain their colour by soaking them in icy cold water.
- Drain and cut into strips crossways Slice the spring onions too using around 3 inches of the green stalks too Chop the tomatoes and cucumber too Put all the veges in a large bowl.
- Drain the bulgur completely in a sieve.
- And mix into the bowl of vegetables.
- Chop the herbs and throw them in too.
- Add the oil and lime juice (if you are serving immediately) and the seasonings.
- Mix well.
- Garnish with mint.
- You can also line the sides of the bowl with the tomato and cucumber slices or cubes.
- Note:If you need to make this ahead.
- This can be covered and stored in the refrigerator for a day or two but the lime juice will have to be omitted in the preparation and will have to be added just before you serve.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 159.2 Kcal (667 kJ) | ||
| Calories from fat | 94.76 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.53g | 16% | |
|---|---|---|---|
| Sodium | 8.62mg | 0% | |
| Potassium | 231.79mg | 5% | |
| Total Carbs | 10.96g | 4% | |
| Sugars | 1.75g | 7% | |
| Dietary Fiber | 2.54g | 10% | |
| Protein | 1.88g | 4% | |
| Vitamin C | 18.7mg | 31% | |
| Vitamin A | 0.6mg | 19% | |
| Iron | 67mg | 372% | |
| Calcium | 44.4mg | 4% | |
| Amount Per 100 g | |||
| Calories | 94.93 Kcal (397 kJ) | ||
| Calories from fat | 56.5 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.28g | 16% | |
|---|---|---|---|
| Sodium | 5.14mg | 0% | |
| Potassium | 138.22mg | 5% | |
| Total Carbs | 6.54g | 4% | |
| Sugars | 1.04g | 7% | |
| Dietary Fiber | 1.51g | 10% | |
| Protein | 1.12g | 4% | |
| Vitamin C | 11.1mg | 31% | |
| Vitamin A | 0.3mg | 19% | |
| Iron | 40mg | 372% | |
| Calcium | 26.5mg | 4% | |
* 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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