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55 minutes
4
Adjust servings
dairy-free
gluten-free
(?)
Has gluten from:
bulgur wheat
kid friendly
has meat
has pasta
has seafood
mediterranean
(?)
Not Mediterranean due to:
bulgur wheat
vegan
vegetarian
pescetarian
paleo
This recipe has no customizations.
 
Bon Appétit
This recipe fits right into a balanced diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 0.6% of RDA
• Calories: 13.1% of RDA
• Carbs: 11.2% of RDA
• Fat (total lipid): 23.1% of RDA
• Fiber: 18.1% of RDA
• Fructose: 0.3% of RDA
• Protein: 4.7% of RDA
• Sodium: 2.2% of RDA
• Sugar: 1.9% of RDA
• Vitamin A (IU): 33.1% of RDA
• Vitamin B6: 9.2% of RDA
• Vitamin C: 32.3% of RDA
• Iron: 0.6% of RDA
• Magnesium: 19.0% of RDA
• Manganese: 23.3% of RDA
• Niacin: 12.1% of RDA
• Potassium: 9.0% of RDA
• Zinc: 5.6% 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.
 
MACROS
Carbohydrate
30.7
g
Calories
262
 
Fiber
5.08
g
Iron
0.114
mg
Protein
5.33
g
Sodium
29.6
mg
Sugars
0.583
g
Fat (total lipid)
14.1
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
1/4
cups
+
-
 
 
1/4
cups
+
-
 
freshly squeezed.
 
3
cloves
+
-
 
minced.
 
1
cup
+
-
 
uncooked.
 
1
cup
+
-
 
boiling.
 
1
cup
+
-
 
diced.
 
1/2
cups
+
-
 
chopped.
 
2
whole
+
-
 
chopped.
 
3
tbsp
+
-
 
chopped.
 
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PREPARATION
1.
Whisk oil, lemon juice, and garlic in small bowl to blend; set aside.
2.
Place bulgur in large bowl. Mix in 1 cup boiling water. Let stand until bulgur is tender and water is absorbed, about 15 minutes.
3.
Mix in tomatoes, parsley, green onions, and mint. Add oil mixture; toss to blend. Season with salt and pepper.
4.
Let stand at least 30 minutes to blend flavors. (Can be made 1 day ahead. Cover; chill.)
   
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 262
Protein 5.33 g
Carbohydrates 30.7 g
Iron 0.11 mg
Fiber 5.08 g
Calcium 5.83 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.
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