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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: Türkiye

Author

Recipe submitted by Siren Sezer on behalf of the Turkish Society of Nephrology
www.nefroloji.org.tr


This recipe was revised for quality content and nutrition facts by Alice Sabatino and Thais Maximo under the coordination of Carla Avesani.

About this recipe

Bulghur salad is a preferred snack in Türkiye 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.

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.

Ingredients

  • 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)
  • Salt to taste (add salt according to the recommendations received from nephrologist or dietitian)
NUTRITIONAL FACTSPer servingTotal
Energy (Kcal)4102459
Carbohydrate (g)56333
Lipids (g)18110
Protein (g)1166
Phosphate (mg)2341404
Potassium (mg)8395033
Sodium (mg)*
*it does not include the sodium from the added salt as it may vary.
37223

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