Directions:
- Place the cracked wheat in a bowl or plastic container, and pour the near-boiling water over it. Cover and let sit for about half an hour, until the water is absorbed.
- Drain out any excess water, if necessary, and squeeze dry.
- Mix the olive oil, lemon juice, garlic, salt and pepper together. Whisk with a fork and let sit.
- Prepare the vegetables for the salad by dicing them finely.
- Stir the bulgur, vegetables, and dressing together in a medium bowl. Taste to adjust seasoning, and then chill in the fridge for at least an hour.
- I like to garnish it with more chopped parsley and kalamata olives.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 322.16 Kcal (1349 kJ) | ||
| Calories from fat | 181.55 Kcal | ||
| % Daily Value* | |||
| Total Fat | 20.17g | 31% | |
|---|---|---|---|
| Sodium | 21.47mg | 1% | |
| Potassium | 464.35mg | 10% | |
| Total Carbs | 32.11g | 11% | |
| Sugars | 2.97g | 12% | |
| Dietary Fiber | 8.58g | 34% | |
| Protein | 5.43g | 11% | |
| Vitamin C | 28.9mg | 48% | |
| Vitamin A | 0.5mg | 16% | |
| Iron | 60.5mg | 336% | |
| Calcium | 65mg | 6% | |
| Amount Per 100 g | |||
| Calories | 143.61 Kcal (601 kJ) | ||
| Calories from fat | 80.93 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.99g | 31% | |
|---|---|---|---|
| Sodium | 9.57mg | 1% | |
| Potassium | 207mg | 10% | |
| Total Carbs | 14.31g | 11% | |
| Sugars | 1.32g | 12% | |
| Dietary Fiber | 3.82g | 34% | |
| Protein | 2.42g | 11% | |
| Vitamin C | 12.9mg | 48% | |
| Vitamin A | 0.2mg | 16% | |
| Iron | 27mg | 336% | |
| Calcium | 29mg | 6% | |
* 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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