Bulghur salad
Easy, 30 minutes
Level: Easy
Preparation time: 15 minutes
Cooking time: 15 minutes
Yields: 6 people
Country: Türkiye
Recipe submitted by Siren Sezer on behalf of the Turkish Society of Nephrology
www.nefroloji.org.tr
This recipe was revised for quality content and nutrition facts by Alice Sabatino and Thais Maximo under the coordination of Carla Avesani.
About this recipe
Bulghur salad is a preferred snack in Türkiye during the afternoon tea hour. It can be consumed as a salad or a side dish as well. It is light, filling and healthy. It has a low glycaemic index and includes a high amount of fibre. The vegetable ingredients (onion, parsley, cucumber, pepper, lettuce…) can be increased in amount or completely removed according to the request or availability.
Preparation
- Put the bulgur in a large bowl, add water, put the lid on and wait for 15 minutes.
- Wash the vegetables, take out the stem and seeds of the green peppers, and clean the spring onions, parsley and fresh mint.
- Finely chop all the vegetables, except the lettuce.
- Put the vegetables into the bowl with the tomatoes and paprika paste, oil, lemon juice, salt, and spices and mix well.
- Place the lettuce leaves on the platter and spoon the bulghur salad into the centre.
Ingredients
- Bulghur: 2 1/2 cups (375 grams)
- Water (hot): 2 1/2 cups (500 millilitres)
- Tomatoes: 4 medium sized (500 grams)
- Lettuce: 1/2 (150 grams)
- Green peppers: 4 medium sized (60 grams)
- Spring onions: 10 (200 grams)
- Parsley: 1 large bunch (100 grams)
- Fresh mint: 4 stems (10 grams)
- Tomato paste: 9 tablespoons (90 grams)
- Paprika paste: 1 tablespoon (10 grams)
- Olive oil: 1/2 cup (100 grams)
- Lemon juice: 1/2 cup (100 grams)
- Red pepper: 1 dessertspoon (2 grams)
- Salt to taste (add salt according to the recommendations received from nephrologist or dietitian)
| NUTRITIONAL FACTS | Per serving | Total |
|---|---|---|
| Energy (Kcal) | 410 | 2459 |
| Carbohydrate (g) | 56 | 333 |
| Lipids (g) | 18 | 110 |
| Protein (g) | 11 | 66 |
| Phosphate (mg) | 234 | 1404 |
| Potassium (mg) | 839 | 5033 |
| Sodium (mg)* *it does not include the sodium from the added salt as it may vary. | 37 | 223 |
