Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 2.3% of RDA
• Calories: 8.4% of RDA
• Carbs: 13.5% of RDA
• Fat (total lipid): 1.6% of RDA
• Fiber: 26.0% of RDA
• Fructose: 5.4% of RDA
• Protein: 5.9% of RDA
• Sodium: 1.8% of RDA
• Sugar: 15.3% of RDA
• Vitamin A (IU): 91.0% of RDA
• Vitamin B6: 13.8% of RDA
• Vitamin C: 64.3% of RDA
• Iron: 1.8% of RDA
• Magnesium: 25.2% of RDA
• Manganese: 26.3% of RDA
• Niacin: 13.8% of RDA
• Potassium: 16.3% of RDA
• Zinc: 8.3% of RDA
If all nutritional components are less than 50% of RDA
(and all vitamins and minerals are less than 400% of RDA)
the recipe gets a “Bon Appétit” rating.
Fat (total lipid)
bulgur wheat|red onion|scallion|chive|english cucumber|cherry tomato|parsley (fresh)|mint (fresh)|lemon juice
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Place bulgur in a large bowl. Cover with cold water. Let stand for one hour.
Drain in a sieve (if you have one with a fine enough mesh) or use a pot cover to hold back the bulgur while you drain the water into the sink. Set aside.
While bulgur is soaking, finely dice the onion. Mince the white and light green portion of the scallions. Mince the chives. Small dice the cucumber. Halve or quarter the cherry tomatoes, depending on their size. Mince (roughly mince) the parsley. Mince the mint.
Spread the bulgur out in your bowl. Season evenly with kosher salt and freshly cracked pepper.
Add all of the chopped vegetables and minced herbs.
Pour in the olive oil and lemon juice. Toss well. Taste and adjust seasoning as necessary.
NOTES, TIPS, TRICKS, HINTS, ETC:
You can use whatever bulgur you like. You can find extra-coarse bulgur at a Greek market, but this might be hard to find in a regular grocery store.
This recipe has the following nutrient totals:
Protein 6.67 g
Carbohydrates 37.1 g
Iron 0.34 mg
Fiber 7.27 g
Calcium 23.4 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.