Ingredients
- 200g bulgur – rinsed
- 240ml water
- 1 tsp olive oil
- 2 tomato – diced (2 cups)
- 1 cucumber – peeled and diced (210g)
- 175g parsley – roughly chopped
- 10g mint – roughly chopped
- 5 spring onions – roughly sliced (52g)
- 3 tbsp lemon juice
- 1/4 cup olive oil
- 2 garlic, clove – minced
- 1 tsp salt
- 1/2 tsp black pepper, ground
Nutritional information
Calories : 151.6kcal
Total fat : 8.2g
Saturated fat : 1.2g
Sodium micrograms : 313.1μg
Total carbs : 18.5g
Dietary fibre : 3.9g
Protein : 3.6g
Sugar : 2g
Vitamin A : 9.7%
Vitamin C : 73.1%
Calcium : 6.2%
Iron : 13.3%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Method
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1
Combine bulgur with water, 1 tsp oil, and 1/4 tsp salt in the Cooking Pot. Close the lid, select the GRAINS setting.
-
2
In a separate bowl, combine tomatoes, cucumber, and 1/4 tsp salt. Set aside for 10 minutes to allow the salt to pull water from the vegetables.
-
3
While the bulgur cooks and the cucumbers and tomatoes cure, whisk lemon juice, olive oil, garlic, salt, and pepper together in a small bowl or jar
-
4
Once the bulgur is cooked, open the lid, fluff the grains, and transfer to a large mixing bowl.
-
5
Drain the cucumber and tomato mixture, then combine all ingredients, including the dressing, in a large bowl. Toss until evenly mixed.
Nutritional information
Calories : 151.6kcal
Total fat : 8.2g
Saturated fat : 1.2g
Sodium micrograms : 313.1μg
Total carbs : 18.5g
Dietary fibre : 3.9g
Protein : 3.6g
Sugar : 2g
Vitamin A : 9.7%
Vitamin C : 73.1%
Calcium : 6.2%
Iron : 13.3%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
