Your Recipe

Tabbouleh

Složka Množství Kalorie
Citronová šťáva 61g 13kcal
Okurka 301g 48kcal
Petržel 120g 43kcal
Bulgur suchý 140g 479kcal
Voda z kohoutku 360g 0kcal
Olivový olej 54g 477kcal
Máta peprná, čerstvá 30g 13kcal
Cibule, červená, syrová 40g 18kcal
Rajčata, červená, zralá, syrová 246g 44kcal

Recipe Tags:

OMAD

Recipe Tags:

Salad

Recipe Instructions:

Ingredients:
• 1 cup bulgur wheat
• 1 1/2 cups boiling water
• 1/4 cup fresh lemon juice
• 1/4 cup extra virgin olive oil
• 2 cups chopped fresh parsley
• 1/2 cup chopped fresh mint
• 2 tomatoes, diced
• 1 cucumber, diced
• 1/4 cup finely chopped red onion
• Salt and pepper to taste
Instructions:
1. Place bulgur wheat in a large heatproof bowl. Pour boiling water over bulgur and cover tightly with plastic wrap. Let stand for 20-30 minutes until bulgur is tender and water is absorbed.
2. Fluff bulgur with a fork and let cool to room temperature.
3. In a small bowl, whisk together lemon juice and olive oil to make the dressing.
4. In a large bowl, combine cooked bulgur wheat, chopped parsley, chopped mint, diced tomatoes, diced cucumber, and finely chopped red onion.
5. Pour dressing over tabbouleh salad and toss gently to combine.
6. Season with salt and pepper to taste.
7. Chill tabbouleh salad in the refrigerator for at least 1 hour before serving to allow flavors to meld.

nutriční údaje
Velikost porce 225 g | ml
Množství na porci 189
792
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 9.7g 12%
Nasycené tuky 1.4g 7%
Sodík 22mg 1%
Sacharidy celkem 24g 9%
Vláknina 4.8g 17%
Cukr 2.8g
Bílkoviny 4.4g 9%
Vitamin D 0mcg 0%
Vápník 61mg 5%
Železo 2.7mg 15%
Draslík 424mg 9%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 114.078 mcg 13%
Thiamin [B1] 0.106 mg 9%
Riboflavin [B2] 0.079 mg 6%
Niacin [B3] 1.805 mg 11%
Kyselina pantotenová [B5] 0.516 mg 10%
Vitamin B6 0.163 mg 10%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 53.645 mcg 0%
Vitamin C 38.761 mg 43%
Vitamin D 0 mcg 0%
Vitamin E 1.712 mg 11%
Vitamin K 345.328 mcg 288%
Betain 0.05 mg 0%
Cholin 15.419 mg 3%
Carbohydrates
živina Množství DV
Sacharidy celkem 24.2 g 9%
Sugars 2.8 g 6%
Vláknina 4.8 g 17%
Carbohydrate 21.5 g 0%
Čisté sacharidy 21.4g
aminokyseliny
živina Množství DV
Alanin 0.172 g 0%
Arginin 0.197 g 0%
Kyselina asparagová 0.301 g 0%
Cystein 0.077 g 0%
kyselina glutamová 1.248 g 0%
Glycin 0.172 g 0%
Histidin 0.093 g 0%
Izoleucin 0.154 g 0%
Leucin 0.272 g 0%
Lysin 0.148 g 0%
Metionin 0.061 g 0%
Fenylalanin 0.193 g 0%
Prolin 0.361 g 0%
Serin 0.19 g 0%
Treonin 0.134 g 0%
Tryptofan 0.061 g 0%
Tyrosin 0.116 g 0%
Valin 0.19 g 0%
Minerály
živina Množství DV
Vápník 61.48 mg 5%
Měď 0.18 mg 20%
Fluorid 44.32 mcg 0%
Železo 2.73 mg 15%
Hořčík 64.39 mg 15%
Mangan 0.89 mg 39%
Fosfor 110.03 mg 9%
Draslík 423.98 mg 9%
Selen 0.75 mcg 1%
Sodík 22.47 mg 1%
Zinek 0.91 mg 8%
další
živina Množství DV
Voda 185.667 g 0%
Popel 1.399 g 0%