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Tabbouleh Salad With Nasturtium Flowers Recipe

Tabbouleh Salad With Nasturtium Flowers Recipe

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Ingredients:

Serving

1 cup bulgar wheat
2 cups chopped fresh parsley
1/2 cup chopped fresh mint
1 cup chopped cucumber
1 cup chopped bell pepper ( orange, green or red)
4 medium tomatoes, cubed
1/2 cup chopped green onion
1/2 cup chopped nasturtium leaves or 1/2 cup fresh edible flower
1/2 cup fresh lemon juice
1/2 cup virgin olive oil
2 tsp allspice, ground
6 whole nasturtium fresh edible flowers, for garnish
1/2 cup feta cheese (optional)
1/2 cup chickpeas, cooked (optional)

Directions:

Put the bulgar in a small bowl and cover with boiling water, and let it sit until the water is absorbed.
Mix parsley, mint, cucumbers, peppers, tomatoes, green onions & nasturtiums in a salad bowl.
Stir in the softened bulgar and set aside.
For the dressing, mix lemon juice, olive oil & allspice in a separate bowl, and then pour over the salad.
Garnish with whole Nasturtium flowers and serve.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	474.13 Kcal (1985 kJ)
Calories from fat	310.62 Kcal
		% Daily Value*
Total Fat	34.51g	53%
Cholesterol	16.69mg	6%
Sodium	247.91mg	10%
Potassium	850.58mg	18%
Total Carbs	30.63g	10%
Sugars	9.23g	37%
Dietary Fiber	11g	44%
Protein	9.44g	19%
Vitamin C	127.9mg	213%
Vitamin A	2.7mg	89%
Iron	200.3mg	1113%
Calcium	235.1mg	24%

Amount Per 100 g
Calories	106.96 Kcal (448 kJ)
Calories from fat	70.07 Kcal
		% Daily Value*
Total Fat	7.79g	53%
Cholesterol	3.76mg	6%
Sodium	55.93mg	10%
Potassium	191.89mg	18%
Total Carbs	6.91g	10%
Sugars	2.08g	37%
Dietary Fiber	2.48g	44%
Protein	2.13g	19%
Vitamin C	28.9mg	213%
Vitamin A	0.6mg	89%
Iron	45.2mg	1113%
Calcium	53mg	24%

* 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

11.6

Points
12

PointsPlus

Good Points

saturated fat free,
low sodium,
low cholesterol

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