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Bulgur Wheat Tabbouleh Salad

Author: Recipes_se
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Prep Time 10 minutes
Cook Time 30 minutes
Chill Time 1 hour
Total Time 1 hour 40 minutes
Course Appetizers, Bowls, Salads, Side Dishes
Cuisine Mediterranean
Servings 4 servings
Calories 420.2 kcal

Equipment

  • Stove
  • Refrigerator

Ingredients
  

  • 1 1/4 cups boiling water
  • 1 cup bulgur wheat
  • 3 tbsp olive oil extra virgin
  • 1/4 cup lemon juice fresh squeezed, no added sugar or preservatives
  • 1 tsp garlic powder
  • 1/2 tsp sea salt
  • 1/2 tsp black pepper
  • 1 cup green onions chopped
  • 1/2 cup fresh mint chopped
  • 1/2 cup fresh parsley chopped
  • 15 oz can of chickpeas drained
  • 3 large tomatoes diced

Instructions
 

  • Place the bulgur wheat into a large bowl and pour the boiling water over it. Stir well, cover, and allow to sit for about 30 minutes or until bulgur wheat is soft.
  • Add in olive oil, lemon juice, garlic powder, and salt. Gently toss until well mixed. Stir in remaining ingredients, adding the tomatoes in last.
  • Chill for at least an hour before serving.

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Nutrition with Essential Amino Acids

Nutrition Facts
Bulgur Wheat Tabbouleh Salad
Amount Per Serving (1 Serving)
Calories 420.2 Calories from Fat 65
% Daily Value*
Fat 7.21g11%
Saturated Fat 0.86g5%
Sodium 330.01mg14%
Potassium 765mg22%
Carbohydrates 76.56g26%
Fiber 20.32g85%
Sugar 9.98g11%
Protein 17.27g35%
Vitamin A 1898.97IU38%
Vitamin B1 0.21mg14%
Vitamin B2 0.08mg5%
Vitamin B3 1.5mg8%
Vitamin B5 0.5mg5%
Vitamin B6 0.26mg13%
Vitamin C 35.23mg43%
Vitamin E 1.67mg11%
Vitamin K 188.22µg179%
Calcium 118.55mg12%
Copper 0.46mg23%
Folate 237.52µg59%
Iron 5.55mg31%
Manganese 1.13mg57%
Magnesium 80.14mg20%
Phosphorus 224.95mg22%
Selenium 4.26µg6%
Zinc 2mg13%
Ess-Methionine 139.63mg
Ess-Tryptophan 106.13mg
Ess-Threonine 410.4mg
Ess-Phenylalanine 573.4mg
Ess-Arginine 980.9mg
Ess-Lysine 707.9mg
Ess-Leucine 748.79mg
Ess-Isoleucine 454.4mg
Ess-Histidine 293.38mg
Ess-Valine 451.65mg
* Percent Daily Values are based on a 2000 calorie diet. Some amino acids levels are estimated, some product manufacturers do not supply amino acid values. The value source usda.gov.