Estimated Nutrition (whole recipe, rough)
Counts 8 of 11 ingredients — the other 3 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 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Mint | 2 tbsp fresh (3g) | 2 |
| 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 |
| Peppermint | 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 (#2, medium grind)
- 1 cup (240 ml) fresh parsley , finely chopped
- ½ cup (120 ml) fresh mint , finely chopped (do not use dried mint)
- 1 large tomato , peeled, seeded, and diced
- 1 cup (240 ml) green onions
- 1 medium onion , grated on the large side of a box grater
- scant ½ cup (100 ml) extra virgin olive oil
- ½ cup (120 ml) fresh lemon juice
- 1 pinch of salt
- Fresh-ground black pepper
Directions
Soak bulgur in water for 15 minutes. Drain and squeeze out as much water as possible.
Chop the green onions, the white portion finely, the tops around medium.
Mix the bulgur, tomato, green onions, grated onion, parsley, and mint in a large bowl.
Whisk the olive oil and lemon juice together and pour over the salad. Season to taste with salt and pepper.
Refrigerate for an hour or so to allow the flavors to meld.