Bulgur Salad

This High Protein Turkish Bulgur Salad is a refreshing and nutritious dish, perfect for a light meal or side dish. Packed with flavors from fresh herbs and vegetables, it’s a healthy option that’s both satisfying and delicious.

Ingredients

• Bulgur wheat - 100 grams
• Water - 250 milliliters
• Chickpeas (cooked) - 100 grams
• Cucumber (diced) - 100 grams
• Tomato (diced) - 100 grams
• Red bell pepper (diced) - 50 grams
• Red onion (finely chopped) - 30 grams
• Parsley (chopped) - 20 grams
• Mint (chopped) - 10 grams
• Olive oil - 2 tablespoons
• Lemon juice - 2 tablespoons
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon

Steps

1. Rinse the bulgur wheat under cold water and drain well.
2. In a medium pot, bring 250 milliliters of water to a boil, then add the bulgur wheat.
3. Cover the pot and remove it from heat, allowing the bulgur to absorb the water for about 15 minutes.
4. After 15 minutes, fluff the bulgur with a fork and let it cool to room temperature.
5. In a large bowl, combine the cooled bulgur, cooked chickpeas, diced cucumber, diced tomato, diced red bell pepper, and finely chopped red onion.
6. Add the chopped parsley and mint to the bowl.
7. In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper.
8. Pour the dressing over the salad and toss gently to combine all ingredients.
9. Taste and adjust seasoning if necessary, then serve chilled or at room temperature.

Nutrition

• Calories: 320
• Protein: 12 g
• Carbs: 45 g
• Fiber: 10 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 1 g
• Unsaturated Fat: 11 g
• Water: 0.25 L

Health Benefits

• High in protein, supporting muscle health and recovery.
• Rich in fiber, promoting digestive health and satiety.

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