Garden Pilaf

Name: Garden Pilaf
Prep time: 1 h 10 min
Yield: 4 servings
Cuisine: Mediterranean
Ingredients: 1/2 cup bulgur; 2 cups boiling water; 3/4 cup tomato, chopped; 1/2 cup green onion, chopped; 1/2 cup fresh parsley, finely chopped; 1/2 cup cilantro, finely chopped; 2 tablespoons lemon juice; 1 tablespoon vinegar; 1 1/2 teaspoons oil; 1/8 teaspoon pepper

Vegan Vegetarian

Prep: 70 min Cuisine: Mediterranean

A vibrant and refreshing Mediterranean-style bulgur salad featuring fresh herbs, chopped tomato, and a tangy lemon-vinegar dressing, perfect for light lunches or side dishes.

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Ingredients

1/2 cup bulgur ⓘ
2 cups boiling water ⓘ
3/4 cup tomato, chopped ⓘ
1/2 cup green onion, chopped ⓘ
1/2 cup fresh parsley, finely chopped ⓘ
1/2 cup cilantro, finely chopped ⓘ
2 tablespoons lemon juice ⓘ
1 tablespoon vinegar ⓘ
1 1/2 teaspoons oil ⓘ
1/8 teaspoon pepper ⓘ

Instructions

In a medium bowl, soak bulgur in hot water for 1 hour; drain well.
Add chopped tomato, green onion, parsley, and cilantro to the bulgur.
Toss all ingredients together and chill before serving.
Mix lemon juice, vinegar, oil, and pepper to make the dressing, then add to the salad before serving.

Nutrition & Diet Analysis (per serving)

451 kcal 23% DV

Protein Fat Carbs

Macronutrients

Protein 14.8g 30% DV

Total Fat 28.2g 36% DV

Carbs 43.3g 16% DV

Fiber 12.5g 45% DV

Sugar 9.7g 19% DV

Electrolytes

Sodium 219.5mg 10% DV

Potassium 2059mg 44% DV

Vitamins & Minerals

Vitamin A 133.8mcg 15% DV

Vitamin C 205.2mg 100% DV

Calcium 634.3mg 49% DV

Iron 17.4mg 97% DV

* % Daily Values based on a 2,000 calorie diet (FDA 2020).

Ingredients

Instructions

Nutrition & Diet Analysis (per serving)

Macronutrients

Electrolytes

Vitamins & Minerals

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