Estimated Nutrition (whole recipe, rough)
Counts 9 of 11 ingredients — the other 2 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 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Nutmeg | 1 tsp ground (2.2g) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Olive | 1 large (4g) | 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 |
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 (240 ml ) bulgur wheat (medium grind)
- ½ cup (120 ml) olive oil
- ½ cup (120 ml) lemon juice
- 1 tbsp salt
- Ground black pepper
- 1 bunch parsley (Italian or curly)
- ½ green bell pepper (optional)
- ½ red bell pepper (optional)
- Sliced ripe olives (optional)
- 1 dash of ground nutmeg (optional)
- 2–3 ripe tomatoes (optionally peeled)
Directions
Cover the wheat in boiling water and let stand for 5 minutes; drain.
Stir in lemon juice, oil, salt, and pepper to wheat. Refrigerate while the rest of the vegetables are being chopped.
Core and finely chop the bell peppers.
Remove the larger stems from the parsley and finely chop.
Drop the tomatoes in boiling water for 20 seconds, then run under cold water, and the skins peel off easily.
Quarter the tomatoes and discard seeds. Chop finely.
Mix all vegetables along with olives and nutmeg into the wheat.
Refrigerate at least 4 hours.