Estimated Nutrition (whole recipe, rough)
Counts 9 of 12 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Bulgur | not in our table | 0 |
| Wheat | not in our table | 0 |
| Water | 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 bulgur wheat
- 1+1/2 tablespoons dried parsley
- 2 teaspoons dried oregano
- 1 teaspoon basil
- 1 teaspoon herbes de provence
- 2 cups water, boiling
- 1/4 cup oil
- 1/2 cup lemon juice
- 1+1/2 teaspoons salt
- 1 teaspoon pepper
- 1 medium red onion, finely chopped
- 2 fresh tomatoes, diced.
Directions
Mix the bulgur wheat in a large bowl with all the dried herbs (if you have mint, use that instead of oregano and basil; but most people don’t have mint).
Add the two cups of boiling water, stir briefly to mix, then cover and let stand for ten minutes.
If there’s any excess water, drain it off.
Add the olive oil, lemon juice, salt and pepper, and onion and stir well.
Add the fresh tomatoes last, sprinkling them across the top.
Chill before serving, if possible.
Category:New Guinean Recipes
Category:New Guinean Salads