Photo: Markus Spiske
Estimated Nutrition (whole recipe, rough)
362
Calories
11g
Protein
16g
Fat
49g
Carbs
Counts 7 of 9 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chickpea | 1/2 cup canned (120g) drained | 134 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Plum | 1 medium (66g) | 30 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Bulgur | not in our table | 0 |
| Wheat | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 cup uncooked bulgur or cracked wheat
- 15-oz. can chickpeas, rinsed and drained
- 1 cup diced plum tomatoes
- 1 cup sliced scallions (white and light green parts)
- 1/2 cup chopped flat-leaf parsley
- 1/4 cup fresh lemon juice
- 3 Tbs. extra-virgin olive oil
- 1 1/2 tsp. grated lemon peel
- =
Directions
1
1. In large bowl, combine bulgur and 1 cup boiling water. Cover and let stand 30 minutes.
2
2. Fluff bulgur with fork. Add 1/2 teaspoon salt and remaining ingredients; stir well. Serve chilled or at room temperature.
Recipe sourced from
fandom