basalfitstage
Recipe

Chickpea tabbouleh

A herb-heavy bulgur salad with tomato, cucumber and mint, made more filling with chickpeas. Better the next day.

Total time
30 min
Servings
4
Calories
387
Protein
14 g
Protein
14 g 13%
Carbs
59 g 58%
Fat
13 g 29%
I ate this: log it to today
  • Vegetarian
  • Vegan
  • Pescatarian
  • Dairy-free
  • Egg-free
  • Nut-free
  • No pork or alcohol
  • No added sugar

Ingredients

4 servings
  • 150 gbulgur, fine or medium
  • 300 mlwater, boiling
  • 330 gchickpeas, cooked or canned, drained
  • 60 gparsley, finely chopped
  • 15 gmint, finely chopped
  • 300 gtomato, diced
  • 200 gcucumber, diced
  • 30 ggreen onion, sliced
  • 3 tbspolive oil
  • 4 tbsplemon juice
  • ¾ tspsalt
  • ¼ tspblack pepper

Steps

  1. Pour the boiling water over the bulgur, cover and leave for 10 to 15 minutes until tender. Fluff with a fork and let it cool.
  2. Whisk the oil, lemon juice, salt and pepper.
  3. Toss the bulgur with the chickpeas, herbs, tomato, cucumber, green onion and dressing.
  4. Rest for 10 minutes so the bulgur soaks up the dressing. Keeps in the fridge for 3 days.

What a serving gives you

High in Protein (27% DV), Dietary fiber (47% DV), Iron (29% DV), Magnesium (31% DV), Phosphorus (24% DV), Zinc (22% DV), Copper (59% DV), Manganese (96% DV), Vitamin C (45% DV), Vitamin K (≥238% DV), Thiamin (B1) (21% DV), Niacin (B3) (20% DV), Vitamin B6 (21% DV), Folate (50% DV)

Low in cholesterol

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Vitamins, minerals and every other nutrient

All nutrients (60)

Amounts for one serving and per 100 g. % Daily Value is for the portion, where the FDA sets one. ≥ marks a lower bound: USDA has no value for some ingredients.

Energy and macronutrients (8)
NutrientServing100 g% DV
Calories387 kcal104 kcal
Protein13.7 g3.67 g27%
Carbohydrate58.8 g15.8 g21%
Dietary fiber13.1 g3.52 g47%
Total sugars≥7.61 g≥2.04 g
Added sugars≥0 g≥0 g≥0%
Starch≥0.415 g≥0.111 g
Water284 g76.1 g
Fats and fatty acids (9)
NutrientServing100 g% DV
Total fat13.2 g3.53 g17%
Saturated fat1.78 g0.478 g9%
Trans fat≥0 g≥0 g
Monounsaturated fat8.01 g2.15 g
Polyunsaturated fat2.34 g0.628 g
Omega-3 ALA≥0.002 g≥0 g
Omega-3 EPA≥0 g≥0 g
Omega-3 DHA≥0 g≥0 g
Cholesterol0 mg0 mg0%
Minerals (10)
NutrientServing100 g% DV
Calcium107 mg28.6 mg8%
Iron5.22 mg1.4 mg29%
Magnesium129 mg34.6 mg31%
Phosphorus296 mg79.4 mg24%
Potassium784 mg210 mg17%
Sodium467 mg125 mg20%
Zinc2.46 mg0.66 mg22%
Copper0.531 mg0.142 mg59%
Manganese2.22 mg0.594 mg96%
Selenium≥4.15 mcg≥1.11 mcg≥8%
Vitamins (13)
NutrientServing100 g% DV
Vitamin A109 mcg29.3 mcg12%
Vitamin C40.5 mg10.9 mg45%
Vitamin D0 mcg0 mcg0%
Vitamin E≥2.36 mg≥0.633 mg≥16%
Vitamin K≥286 mcg≥76.7 mcg≥238%
Thiamin (B1)0.248 mg0.066 mg21%
Riboflavin (B2)0.156 mg0.042 mg12%
Niacin (B3)3.13 mg0.84 mg20%
Pantothenic acid (B5)0.921 mg0.247 mg18%
Vitamin B60.354 mg0.095 mg21%
Folate201 mcg54 mcg50%
Vitamin B120 mcg0 mcg0%
Choline≥57 mg≥15.3 mg≥10%
Amino acids (18)
NutrientServing100 g% DV
Tryptophan≥0.159 g≥0.043 g
Threonine≥0.463 g≥0.124 g
Isoleucine≥0.537 g≥0.144 g
Leucine≥0.915 g≥0.245 g
Lysine≥0.691 g≥0.185 g
Methionine≥0.184 g≥0.049 g
Cystine≥0.217 g≥0.058 g
Phenylalanine≥0.672 g≥0.18 g
Tyrosine≥0.352 g≥0.094 g
Valine≥0.578 g≥0.155 g
Arginine≥0.977 g≥0.262 g
Histidine≥0.338 g≥0.091 g
Alanine≥0.552 g≥0.148 g
Aspartic acid≥1.29 g≥0.346 g
Glutamic acid≥3.24 g≥0.867 g
Glycine≥0.551 g≥0.148 g
Proline≥0.847 g≥0.227 g
Serine≥0.648 g≥0.174 g
Other (2)
NutrientServing100 g% DV
Caffeine≥0 mg≥0 mg
Alcohol≥0 g≥0 g