Bulgur Salad (Turkish: Kisir) [Bulkbites.com]

• Servings: 3
• Time: 15 minutes

Because bulgur is high in protein and minerals, it is an ideal foundation for meals and replacement for higher-fat protein sources, like meat or cheese. Bulgur is exceptional in terms of fiber content, and will help keep your digestive tract healthy as a result. In combination with fresh vegetables and spices, this bulgur makes a really tasteful dish!

Nutrition

• calories: 316
• protein: 10
• carbs: 58
• fat: 8
• saturated fat: 1.32
• polyunsaturated fat: 1.34
• monounsaturated fat: 5.06
• cholesterol: 0
• sodium: 30
• potassium: 1079
• dietary fiber: 14.45
• sugars: 9.83
• vitamin a: 142
• vitamin c: 133
• calcium: 110
• iron: 2
• magnesium: 0
• complex carbs: 33.72
• other fats: 0.28

Ingredients

• 0.99 cup Bulgur, dry
• 9.99 gram Tomato products, canned, puree, without salt added
• 0.99 Tablespoon Bell pepper, puree
• 2.01 medium whole Tomatoes, red, ripe, raw, year round average
• 3 medium Peppers, sweet, green, raw
• 2.01 cucumber Cucumber, with peel, raw
• 3.99 medium Onions, spring or scallions (includes tops and bulb), raw
• 20.01 gram Parsley, fresh
• 0.99 tbsp Spearmint, dried
• 0.99 tbsp Spices, pepper, black
• 0.99 tbsp Spices, pepper, red or cayenne
• 0.99 lemon yields Lemon juice, raw
• 1.5 tablespoon Oil, olive, salad or cooking
• 0.99 dash Salt, table

Instructions

• Add a cup of boiling water to the Bulgur. Close the top and wait until the bulgur swallows all the water.
• In the meantime, chop the tomatoes, onions, green peppers, cucumber & fresh parsley.
• If the bulgur is ready (after approx. 10-15 minutes), add the tomato and bell pepper puree to the bulgur
• Knead the bulgur-puree mix.
• Add the vegetables, oil, lemon and spices (according to taste)
• Knead until everything is mixed nicely.
• Have a nice meal! :)