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Cross Cultural Bulgur Wheat (Michele Urvater) Recipe

Cross Cultural Bulgur Wheat (Michele Urvater) Recipe

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Cross Cultural Bulgur Wheat (Michele Urvater)

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Ingredients:

Serving

1 1/2 cups bulgur wheat
4 cups water
2 tbsp sesame oil
4 tbsp vegetable oil
1 tsp minced ginger
1/2 tsp minced garlic
grated zest of a lemon
2 tbsp lemon juice
salt and crushed red pepper
1 cup chopped mint
1 cup chopped cilantro
1/4 cup scallions
1/2 cup chopped jicama (or canned water chestnuts)
watercress and boston lettuce leaves

Directions:

Set bulgur wheat in a bowl and cover with water; let stand for 20 minutes. Meanwhile in a mixing bowl combine sesame and vegetable oils with ginger, garlic, lemon zest and juice and season well to taste with salt and crushed red pepper. Drain the bulgur and squeeze out as much water as you can with your hands. Combine bulgur with dressing, mint, cilantro and scallions. Fold in the jicama and adjust seasoning; serve over watercress and Boston lettuce.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	304.08 Kcal (1273 kJ)
Calories from fat	184.04 Kcal
		% Daily Value*
Total Fat	20.45g	31%
Sodium	26.18mg	1%
Potassium	410.95mg	9%
Total Carbs	25.57g	9%
Sugars	0.73g	3%
Dietary Fiber	7.05g	28%
Protein	3.06g	6%
Vitamin C	26.4mg	44%
Vitamin A	3mg	99%
Iron	355.2mg	1973%
Calcium	152.3mg	15%

Amount Per 100 g
Calories	69.07 Kcal (289 kJ)
Calories from fat	41.8 Kcal
		% Daily Value*
Total Fat	4.64g	31%
Sodium	5.95mg	1%
Potassium	93.35mg	9%
Total Carbs	5.81g	9%
Sugars	0.17g	3%
Dietary Fiber	1.6g	28%
Protein	0.7g	6%
Vitamin C	6mg	44%
Vitamin A	0.7mg	99%
Iron	80.7mg	1973%
Calcium	34.6mg	15%

* 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

7

Points
8

PointsPlus

Good Points

saturated fat free,
very low sodium,
cholesterol free,
sugar free

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