Kısır Tarator

Kısır Tarator is a delightful Turkish side dish that combines bulgur wheat with a refreshing yogurt-based sauce, packed with protein and vibrant flavors. This unique dish is perfect for a healthy appetizer or a side to complement your meal.

Ingredients

• Fine bulgur wheat - 100 grams
• Boiling water - 150 milliliters
• Cucumber - 1 medium, grated
• Tomato - 1 medium, diced
• Red bell pepper - 1 small, diced
• Green onion - 2, finely chopped
• Fresh parsley - 25 grams, chopped
• Olive oil - 2 tablespoons
• Lemon juice - 1 tablespoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Greek yogurt - 100 grams
• Garlic - 1 clove, minced

Steps

1. In a mixing bowl, combine the fine bulgur wheat with boiling water. Cover and let it sit for about 15 minutes until the bulgur has absorbed the water and softened.
2. Fluff the bulgur with a fork and let it cool to room temperature.
3. In a separate bowl, mix the Greek yogurt, minced garlic, lemon juice, olive oil, salt, and black pepper until smooth.
4. Add the grated cucumber, diced tomato, diced red bell pepper, chopped green onion, and parsley to the cooled bulgur. Stir well to combine.
5. Pour the yogurt dressing over the bulgur mixture and gently fold until everything is well coated.
6. Taste and adjust the seasoning if necessary. Serve chilled or at room temperature.

Nutrition

• Calories: 250
• Protein: 10 g
• Carbs: 36 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 350 mg
• Cholesterol: 10 mg
• Total Fat: 10 g
• Saturated Fat: 2 g
• Unsaturated Fat: 8 g
• Water: 0.3 L

Health Benefits

• High in protein from Greek yogurt, promoting muscle repair and growth.
• Rich in fiber from bulgur and vegetables, aiding digestion and promoting satiety.

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