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Bulghur salad

Easy, 30 minutes

Bulghur salad

Level: Easy

Preparation time: 15 minutes

Cooking time: 15 minutes

Yields: 6 people

Country: Turkey

Author

Recipe submitted by Siren Sezer on behalf of the Turkish Society of Nephrology

www.nefroloji.org.tr

About this recipe

Bulghur salad is a preferred snack in Turkey 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.

Ingredientes

  • 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)

Calorías por porción

215 kcal

Phosphate

mg 282

Sodium

mg 5

Preparation

  1. Put the bulgur in a large bowl, add water, put the lid on and wait for 15 minutes.
  2. Wash the vegetables, take out the stem and seeds of the green peppers, and clean the spring onions, parsley and fresh mint.
  3. Finely chop all the vegetables, except the lettuce.
  4. Put the vegetables into the bowl with the tomatoes and paprika paste, oil, lemon juice, salt, and spices and mix well.
  5. Place the lettuce leaves on the platter and spoon the bulghur salad into the centre.

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