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 |
| Clove | 1 tsp ground (2g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 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
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- 1 cup bulgur wheat
- 1 cup hot water
- 3 cups fresh flat leaf parsley, chopped
- 4 scallions
- 3 lemons
- 1 garlic clove
- 2 Tbsp olive oil
- 1/2 tsp salt
- 1/4 tsp pepper
- 3/4 cup diced tomatoes
Directions
1.Put the bulgur in a medium bowl with 1 cup of hot water. The bulgur will absorb the water.
2.Wash the parsley in a colander under running water. Roll the herbs in paper towels to dry.
3.Wash the scallions and pat dry. On a cutting board, cut off the roots and slice the white portion into 1/4 –inch slices. Finely chop the slices and discard the green tops.
4.Roll the lemons on a flat surface to loosen the membranes.
5.Cut the lemons in half. Squeeze each lemon half over a measuring cup until you have 1/2 cup of juice. Remove seeds.
6.Peel the papery skin off the garlic clove. Slice the garlic with a paring knife and mince.
7.Combine the scallions, lemon juice, garlic, olive oil, salt, and pepper in a small bowl and whisk together. Fold the lemon juice mixture into the bulgur with a spoon. Add the tomatoes and continue stirring until well combined.