Your Recipe

Tabouli Salad

Ingrédient Quantité Calories
Tomates 75g 14kcal
Bulgur sec 100g 342kcal
Sel de table 3.5g 0kcal
Persil frais 30g 11kcal
Cannelle moulue 0.69g 2kcal
Noix de muscade moulue 2.2g 12kcal
Oignons, oignons de printemps ou oignons verts (y compris les sommets et le bulbe), crus 34g 11kcal
Menthe poivrée fraîche 7.51g 5kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1/2 cup bulgur wheat
1 cup hot boiled water
1/2 cup (about 1 bunch) parsley , chopped
1/4 cup fresh mint , chopped
1/2 cup tomatoes , diced
2 green onions , chopped
1/2 tsp salt
1/4 tsp cinnamon , optional
1/4 tsp nutmeg
Freshly ground black pepper , to taste
Dressing
juice from half of lemon
2 tbsp extra virgin olive oil

Instructions
Place the bulgur in a bowl. Add hot water over it. Let the bulgur soak for about 10-15 minutes. It will be tender but still keep a bit of crunch. Seive if necessary. Transfer the soaked bulgur in a larger bowl.
Chop the parsley and mint and add over the bulgur.
Add diced tomatoes and chopped onion. Add salt, cinnamon and nutmeg and stir to combine.
In a small bowl, add the lime juice, oil and pepper and whisk well.
Pour the dressing over the tabouli and stir well. Season with more salt if necessary.
Chill for about 2 or 3 hours before serving. Serve with falafel, pita bread, hummus or wrapped in lettuce leaves.

Valeurs nutritives
Taille des portions 63 g | ml
Quantité par portion 99
414
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 0.7g 1%
Gras saturés 0.2g 1%
Sodium 351mg 15%
Total des glucides 21g 8%
Fibres alimentaires 4.2g 15%
Sucre 0.9g
Protéine 3.7g 7%
Vitamine D 0mcg 0%
Calcium 35mg 3%
Fer 1.4mg 8%
Potassium 225mg 5%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
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Vitamines
nutriment Quantité DV
Vitamine A 47.734 mcg 5%
Thiamine [B1] 0.08 mg 7%
Riboflavine [B2] 0.052 mg 4%
Niacine [B3] 1.574 mg 10%
Acide pantothénique [B5] 0.321 mg 6%
Vitamine B6 0.116 mg 7%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 28.971 mcg 0%
Vitamine C 14.762 mg 16%
Vitamine D 0 mcg 0%
Vitamine E 0.223 mg 1%
Vitamine K 142.605 mcg 119%
Bétaïne 0.007 mg 0%
Choline 9.793 mg 2%
Carbohydrates
nutriment Quantité DV
Total des glucides 21.5 g 8%
Sugars 0.9 g 2%
Fibres alimentaires 4.2 g 15%
Carbohydrate 20.6 g 0%
Glucides nets 20.6g
acides aminés
nutriment Quantité DV
Alanine 0.14 g 0%
Arginine 0.172 g 0%
Acide aspartique 0.228 g 0%
Cystéine 0.075 g 0%
Acide glutamique 1.109 g 0%
Glycine 0.15 g 0%
Histidine 0.083 g 0%
Isoleucine 0.136 g 0%
Leucine 0.242 g 0%
Lysine 0.115 g 0%
Méthionine 0.055 g 0%
Phénylalanine 0.17 g 0%
Proline 0.351 g 0%
Sérine 0.17 g 0%
Thréonine 0.112 g 0%
Tryptophane 0.055 g 0%
Tyrosine 0.105 g 0%
Valine 0.166 g 0%
Minéraux
nutriment Quantité DV
Calcium 34.61 mg 3%
Cuivre 0.13 mg 14%
Fluorure 0.45 mcg 0%
Fer 1.39 mg 8%
Magnésium 51.13 mg 12%
Manganèse 0.88 mg 38%
Phosphore 89.65 mg 7%
Potassium 225.37 mg 5%
Sélénium 0.65 mcg 1%
Sodium 350.57 mg 15%
Zinc 0.66 mg 6%
autres
nutriment Quantité DV
Eau 35.709 g 0%
Cendres 1.724 g 0%