Your Recipe

Eetch (Իչ)

Ingrédient Quantité Calories
Jus de citron 60g 13kcal
Tomates 480g 86kcal
Bulgur sec 150g 513kcal
Huile d'olive 60g 530kcal
Persil frais 60g 22kcal
Menthe poivrée fraîche 10g 7kcal

Recipe Tags:

OMAD

Recipe Tags:

Salad

Recipe Instructions:

Ingredients:
• 1 cup fine bulgur wheat
• 2 cups boiling water
• 2 tomatoes, diced
• 1 bunch fresh parsley, finely chopped
• 1/4 cup fresh mint leaves, finely chopped (optional)
• Juice of 1-2 lemons
• 3-4 tablespoons extra virgin olive oil
• Salt and pepper to taste
Instructions:
1. Place bulgur wheat in a bowl and pour boiling water over it. Cover and let it sit for 20-30 minutes until bulgur is tender and has absorbed all the water.
2. Fluff the bulgur with a fork and let it cool to room temperature.
3. Once cooled, add diced tomatoes, chopped parsley, and mint (if using) to the bulgur.
4. In a small bowl, whisk together lemon juice, olive oil, salt, and pepper.
5. Pour the dressing over the salad and toss gently to combine.
6. Adjust seasoning if needed. Serve chilled or at room temperature.

Valeurs nutritives
Taille des portions 205 g | ml
Quantité par portion 293
1225
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 16g 20%
Gras saturés 2.2g 11%
Sodium 22mg 1%
Total des glucides 35g 13%
Fibres alimentaires 6.9g 25%
Sucre 3.8g
Protéine 6.3g 13%
Vitamine D 0mcg 0%
Calcium 53mg 4%
Fer 2.4mg 13%
Potassium 551mg 12%
* 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 118.85 mcg 13%
Thiamine [B1] 0.15 mg 12%
Riboflavine [B2] 0.09 mg 7%
Niacine [B3] 2.884 mg 18%
Acide pantothénique [B5] 0.587 mg 12%
Vitamine B6 0.248 mg 15%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 56.775 mcg 0%
Vitamine C 42.99 mg 48%
Vitamine D 0 mcg 0%
Vitamine E 2.966 mg 20%
Vitamine K 265.223 mcg 221%
Bétaïne 0.015 mg 0%
Choline 21.308 mg 4%
Carbohydrates
nutriment Quantité DV
Total des glucides 35.5 g 13%
Sugars 3.8 g 8%
Fibres alimentaires 6.9 g 25%
Carbohydrate 35.1 g 0%
Glucides nets 31.7g
acides aminés
nutriment Quantité DV
Alanine 0.23 g 0%
Arginine 0.263 g 0%
Acide aspartique 0.453 g 0%
Cystéine 0.121 g 0%
Acide glutamique 2.019 g 0%
Glycine 0.235 g 0%
Histidine 0.135 g 0%
Isoleucine 0.214 g 0%
Leucine 0.379 g 0%
Lysine 0.191 g 0%
Méthionine 0.086 g 0%
Phénylalanine 0.276 g 0%
Proline 0.532 g 0%
Sérine 0.273 g 0%
Thréonine 0.187 g 0%
Tryptophane 0.087 g 0%
Tyrosine 0.166 g 0%
Valine 0.26 g 0%
Minéraux
nutriment Quantité DV
Calcium 52.95 mg 4%
Cuivre 0.23 mg 26%
Fluorure 2.76 mcg 0%
Fer 2.4 mg 13%
Magnésium 85.1 mg 20%
Manganèse 1.34 mg 58%
Phosphore 153.03 mg 12%
Potassium 551.08 mg 12%
Sélénium 0.89 mcg 2%
Sodium 22 mg 1%
Zinc 1.12 mg 10%
autres
nutriment Quantité DV
Eau 145.742 g 0%
Cendres 2.172 g 0%