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Med Mix Bulgur and Bean Salad Recipe

Med Mix Bulgur and Bean Salad Recipe

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Ingredients:

Serving

2 cups water
1 cup bulgur ( cracked wheat)
1 tsp sea salt
1 (15 1/2 oz) can chickpeas, drained rinsed
1 1/2 cups plum tomatoes
1/2 cup feta cheese, crumbled
1/3 cup scallion, chopped
1/4 cup fresh mint, chopped
1/4 cup fresh parsley, chopped
3 tbsp fresh squeezed lemon juice
2 tbsp olive oil
2 tsp grated lemon peel
sea salt and pepper

Directions:

In a medium saucepan, bring the water to a boil. Add the bulgur and salt, stir to blend, cover and remove from the heat. Allow bulgur to stand, covered, for about 20 minutes until tender.
Drain the liquid from the pan, pressing out all excess water. Place the bulgur in a large mixing bowl and cool to room temperature.
Mix in the remaining ingredients, and season with salt and pepper to taste.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	268.25 Kcal (1123 kJ)
Calories from fat	103.2 Kcal
		% Daily Value*
Total Fat	11.47g	18%
Cholesterol	16.69mg	6%
Sodium	824.79mg	34%
Potassium	436.61mg	9%
Total Carbs	34.46g	11%
Sugars	3.01g	12%
Dietary Fiber	8.81g	35%
Protein	8.18g	16%
Vitamin C	24.6mg	41%
Vitamin A	0.7mg	25%
Iron	90mg	500%
Calcium	168.2mg	17%

Amount Per 100 g
Calories	94.81 Kcal (397 kJ)
Calories from fat	36.47 Kcal
		% Daily Value*
Total Fat	4.05g	18%
Cholesterol	5.9mg	6%
Sodium	291.51mg	34%
Potassium	154.31mg	9%
Total Carbs	12.18g	11%
Sugars	1.06g	12%
Dietary Fiber	3.11g	35%
Protein	2.89g	16%
Vitamin C	8.7mg	41%
Vitamin A	0.3mg	25%
Iron	31.8mg	500%
Calcium	59.5mg	17%

* 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

5.5

Points
7

PointsPlus

Good Points

saturated fat free,
low cholesterol,
good source of fiber

Bad Points

High in Sodium

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