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TABBOULEH SALAD WITH BULGUR WHEAT AND PARSLEY

Ingredient Amount Calories
Lemon juice 57.6g 13kcal
Parsley 240g 86kcal
Tomatoes 250g 45kcal
Bulgur dry 35g 120kcal
Olive oil 42g 371kcal
Onions, spring or scallions (includes tops and bulb), raw 45g 14kcal
Lemon peel 4g 2kcal
Sea salt 6g 0kcal

Recipe Instructions:

Ingredients
¼ cup bulgur wheat fine
2 large tomatoes
4 cups parsley 2-3 bunches chopped
12 mint leaves
3 spring onions Scallions
1 teaspoon salt Pink Himalayan if available
1 tablespoon lemon zest
For The Dressing
4 tablespoons Lemon Juice
3 tablespoons Olive Oil

Instructions

Prepare the bulgur wheat according to the packet instructions, then cool.
Finely chop tomatoes. Place in a sieve or strainer over a bowl or the sink to drain.
Finely chop the parsley, mint leaves and spring onions or scallions.
Mix the tomatoes, onion, herbs, bulgur, salt and lemon zest.
Whisk together the lemon juice and olive oil to make the dressing. Pour the dressing over the veg and bulgu r and stir well to thoroughly combine.
Cover and place in the fridge or leave for at least 1 hour to allow the flavors to combine.

Nutrition Facts
Portion Size 113 g | ml
Amount Per Portion 109
454
kcal
kilojoules
% Daily Value *
Total Fat 7.5g 10%
Saturated Fat 1.1g 5%
Sodium 420mg 18%
Total Carbohydrate 9.9g 4%
Dietary Fiber 2.8g 10%
Sugar 1.9g
Protein 2.5g 5%
Vitamin D 0mcg 0%
Calcium 68mg 5%
Iron 2.9mg 16%
Potassium 377mg 8%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 189.67 mcg 21%
Thiamin [B1] 0.07 mg 6%
Riboflavin [B2] 0.059 mg 5%
Niacin [B3] 1.122 mg 7%
Pantothenic acid [B5] 0.278 mg 6%
Vitamin B6 0.099 mg 6%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 75.432 mcg 0%
Vitamin C 64.894 mg 72%
Vitamin D 0 mcg 0%
Vitamin E 1.594 mg 11%
Vitamin K 679.142 mcg 566%
Betaine 0.007 mg 0%
Choline 10.546 mg 2%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 9.9 g 4%
Sugars 1.9 g 4%
Dietary fiber 2.8 g 10%
Carbohydrate 9.2 g 0%
Net carbs 8g
Aminoacids
Nutrient Amount DV
Alanine 0.121 g 0%
Arginine 0.101 g 0%
Aspartic acid 0.223 g 0%
Cysteine 0.026 g 0%
Glutamic acid 0.534 g 0%
Glycine 0.102 g 0%
Histidine 0.049 g 0%
Isoleucine 0.087 g 0%
Leucine 0.149 g 0%
Lysine 0.11 g 0%
Methionine 0.032 g 0%
Phenylalanine 0.108 g 0%
Proline 0.175 g 0%
Serine 0.105 g 0%
Threonine 0.086 g 0%
Tryptophan 0.033 g 0%
Tyrosine 0.063 g 0%
Valine 0.115 g 0%
Minerals
Nutrient Amount DV
Calcium 68.45 mg 5%
Copper 0.11 mg 13%
Fluoride 0.96 mcg 0%
Iron 2.9 mg 16%
Magnesium 37.09 mg 9%
Manganese 0.3 mg 13%
Phosphorus 54.33 mg 4%
Potassium 376.88 mg 8%
Selenium 0.23 mcg 0%
Sodium 419.95 mg 18%
Zinc 0.65 mg 6%
Other
Nutrient Amount DV
Water 91.125 g 0%
Ash 1.47 g 0%