Directions:
- Soak bulgur in hot water for 15 to 30 minutes.
- Drain off any excess water.
- In a large bowl, combine bulgur, parsley, mint, onion and oregano.
- Add lemon juice, olive oil, salt, pepper and additional spices if desired- Mix well.
- Refrigerate for 2 to 4 hours.
- Just before serving, stir in chopped cucumber and tomatoes- Serve on romaine leaves and garnish with a dollop of yogurt if desired.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 336.35 Kcal (1408 kJ) | ||
| Calories from fat | 193.59 Kcal | ||
| % Daily Value* | |||
| Total Fat | 21.51g | 33% | |
|---|---|---|---|
| Sodium | 167.36mg | 7% | |
| Potassium | 423.69mg | 9% | |
| Total Carbs | 32.97g | 11% | |
| Sugars | 2.16g | 9% | |
| Dietary Fiber | 9.16g | 37% | |
| Protein | 5.11g | 10% | |
| Vitamin C | 33.8mg | 56% | |
| Vitamin A | 0.7mg | 25% | |
| Iron | 90.3mg | 502% | |
| Calcium | 89.4mg | 9% | |
| Amount Per 100 g | |||
| Calories | 121.48 Kcal (509 kJ) | ||
| Calories from fat | 69.92 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.77g | 33% | |
|---|---|---|---|
| Sodium | 60.45mg | 7% | |
| Potassium | 153.02mg | 9% | |
| Total Carbs | 11.91g | 11% | |
| Sugars | 0.78g | 9% | |
| Dietary Fiber | 3.31g | 37% | |
| Protein | 1.85g | 10% | |
| Vitamin C | 12.2mg | 56% | |
| Vitamin A | 0.3mg | 25% | |
| Iron | 32.6mg | 502% | |
| Calcium | 32.3mg | 9% | |
* 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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