Turkish Bulgar Salad

Turkish Bulgar Salad

Bulgar wheat, fresh vegetables and herbs with a spicy lemon and tomato dressing.

Ingredients for 2 portions:

100 g / 1/2 cup bulgar wheat

250 ml / 1 cup water

1/2 Teaspoon vegetable stock granules

1/2 Cucumber

300 g Cherry tomatoes

1 hand full parsley leaves

1 Tablespon mint leaves

1 Spring onion

1 Tablespoon olive oil

Juice of 1/2 Lemon

1 Tablespoon tomato puree

 1 Tablespoon ajvar (Turkish pepper paste)

1 Tablespoon pomegranate molasses

Salt & Pepper

Total time: 1.5 hours (including 1 hour resting time)

Place the bulgar wheat, water and vegetable stock in a small sauce pan and bring to boil. Reduce heat, cover with a lid and let simmer for 15 minutes, then remove from heat and let it cool.

Cut the cucumber in half lengthwise and de-seed it using a teaspoon. Dice the cucumber and tomatoes and slice the spring onion. Chop the mint and parsley.

For the dressing, combine the lemon juice, tomato puree, pomegranate molasses, olive oil and ajvar. Add salt and pepper to taste. Mix the bulgar wheat, vegetables, herbs and dressing and leave the salad in the fridge for at least an hour, ideally over night before serving.

Turkish Bulgar Salad
Serves 2
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Prep Time
15 min
Cook Time
15 min
Total Time
1 hr 30 min
Prep Time
15 min
Cook Time
15 min
Total Time
1 hr 30 min
331 calories
60 g
0 g
8 g
8 g
1 g
460 g
106 g
12 g
0 g
6 g
Nutrition Facts
Serving Size
460g
Servings
2
Amount Per Serving
Calories 331
Calories from Fat 69
% Daily Value *
Total Fat 8g
12%
Saturated Fat 1g
6%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Cholesterol 0mg
0%
Sodium 106mg
4%
Total Carbohydrates 60g
20%
Dietary Fiber 5g
21%
Sugars 12g
Protein 8g
Vitamin A
30%
Vitamin C
61%
Calcium
9%
Iron
14%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 100 g / 1/2 cup bulgar wheat
  2. 250 ml / 1 cup water
  3. 1/2 Teaspoon vegetable stock granules
  4. 1/2 Cucumber
  5. 300 g Cherry tomatoes
  6. 1 hand full parsley leaves
  7. 1 Tablespon mint leaves
  8. 1 Spring onion
  9. 1 Tablespoon olive oil
  10. Juice of 1/2 Lemon
  11. 1 Tablespoon tomato puree
  12. 1 Tablespoon ajvar (Turkish pepper paste)
  13. 1 Tablespoon pomegranate molasses
  14. Salt & Pepper
Instructions
  1. Place the bulgar wheat, water and vegetable stock in a small sauce pan and bring to boil.
  2. Reduce heat, cover with a lid and let simmer for 15 minutes, then remove from heat and let it cool.
  3. Cut the cucumber in half lengthwise and de-seed it using a teaspoon.
  4. Dice the cucumber and tomatoes and slice the spring onion.
  5. Chop the mint and parsley.
  6. For the dressing, combine the lemon juice, tomato puree, pomegranate molasses, olive oil and ajvar.
  7. Add salt and pepper to taste. Mix the bulgar wheat, vegetables, herbs and dressing and leave the salad in the fridge for at least an hour, ideally over night before serving.
beta
calories
331
fat
8g
protein
8g
carbs
60g
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Von Vegan http://www.vonvegan.com/

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