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1.3 hours
4 servings
Adjust servings
dairy-free
gluten-free
(?)
Has gluten from:
whole grain bulgur
kid friendly
has meat
has pasta
has seafood
mediterranean
vegan
vegetarian
pescetarian
paleo
(?)
Not paleo due to:
whole grain bulgur
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: 2.8% of RDA
• Calories: 13.7% of RDA
• Carbs: 13.3% of RDA
• Fat (total lipid): 26.6% of RDA
• Fiber: 41.9% of RDA
• Fructose: 3.8% of RDA
• Protein: 8.5% of RDA
• Sodium: 3.3% of RDA
• Sugar: 9.7% of RDA
• Vitamin A (IU): 97.1% of RDA
• Vitamin B6: 13.2% of RDA
• Vitamin C: 68.8% of RDA
• Iron: 2.3% of RDA
• Magnesium: 38.5% of RDA
• Manganese: 23.8% of RDA
• Niacin: 12.6% of RDA
• Potassium: 26.3% of RDA
• Zinc: 18.5% 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.
 
INGREDIENTS
Amount
Measure
Ingredient
 
1
cup
 
1 1/2
cups
 
1
whole
finely diced.
 
5
whole
finely sliced.
 
2
stalks
finely diced.
 
1 1/2
cups
packed cup, finely chopped.
 
1 1/2
cups
packed cup, finely chopped.
 
3
tbsp
finely chopped.
 
3
tbsp
finely chopped.
 
1
tsp
finely chopped.
 
1
clove
smashed.
 
2
tbsp
fresh squeezed (about 1 lemon).
 
3
tbsp
 
1 1/2
tbsp
 
 
 
 
 
 
 
1
whole
finely diced (optional).
 
 
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PREPARATION
1.
Bring the water to a boil. In a bowl, combine the water and bulgur and soak for an hour. Drain well and if needed squeeze out any excess water.
2.
Chop the parsley and dill finely.
3.
Cut the scallions in quarters lengthwise, and then slice finely crosswise. You will end up with close to minced scallion.
4.
Peel the cucumbers and cut them in quarters lengthwise. Remove the seeds. Cut cucumbers into a very fine dice, 1/8-inch or smaller. Cut the celery into very fine dice, 1/8-inch or smaller.
5.
Juice the lemon. Smash the garlic and in a small bowl mix it with olive oil, red wine vinegar and half of the lemon juice. Add the salt and pepper.
6.
In a large bowl mix the bulgur, cucumber, scallion, parsley, dill, mint, basil, oregano and vinaigrette.
7.
Mix well and let it rest in refrigerator for at least 30 minutes for flavors to combine. Taste and if needed add more lemon juice, salt or pepper.
"PAIRS WITH" RECIPES:
   
 
NUTRITION
This recipe has the following nutrient totals:
Calories 275
Protein 9.57 g
Carbohydrates 36.6 g
Iron 0.43 mg
Fiber 11.7 g
Calcium 28.2 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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