Estimated Nutrition (whole recipe, rough)
Counts 8 of 10 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 8 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 |
| Mint | 2 tbsp fresh (3g) | 2 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 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 bulghur wheat
- 2 cup boiling water
- 1 cup minced parsley
- Pinch of salt
- 1/2 cup minced onion
- 1-2 ripe chopped tomatoes
- 1/4 cup olive oil
- 2-3 tsp. dried mint or basil or 1/4 c. fresh
- Juice of 1-2 lemons
Directions
In medium large salad bowl, pour boiling water over bulghur. Let sit for 15 minutes to absorb water, then stir to cool. Toss rest of ingredients into soaked bulghur, adding garlic powder and pepper to taste.
Let sit for at least 1/2 hour to blend flavors. Serve on lettuce or use to stuff in pita bread.
Optional ingredients: Chopped cucumber, zucchini, celery, green pepper, scallions, chives, mushrooms, sprouts, sunflower seeds, chopped hard boiled eggs, cooked/drained beans, etc.
Category:Latvian Recipes
Category:Latvian Salads