Bulgur Wheat with Fresh Peas and Mint

On dine chez Nanou
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Cheyenne W.: "This is a great dish to serve on a hot evening. I…" Read More
Bulgur Wheat with Fresh Peas and Mint Recipe
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490
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Description

Earthy, vivacious colors and herby flavors of fresh mint and peas are why this dish is a great healthy option. The toughness of bulgur wheat pairs well with the lemon juice, cucumbers, and grated parmesan cheese. Not only is it vegetarian, but it’s extremely high in fiber and can be ready in less than 30 minutes. The pearly texture brings a playful element to the dish without adding too much complexity.

Ingredients

  • 400 grams bulgur (whole wheat)
  • 4 tablespoons olive oil
  • 1 lemon juice
  • mint (15 leaves, chopped)
  • coriander
  • 1/2 cucumber
  • parmesan cheese (grated, to taste)
  • salt
  • ground black pepper

Directions

  1. In a large saucepan, cook the bulgur wheat for 12 to 14 minutes, in plenty of salted, boiling water. It must remain firm. Drain and let cool.
  2. In a bowl, pour the cold bulgur, olive oil, lemon juice, chopped mint (minimum fifteen leaves, more if you want a more fragrant salad), and coriander.
  3. Shell the peas and add to the salad.
  4. Wash the cucumber, and cut in small pieces. Add to the salad.
  5. Add Parmesan cheese, and salt and pepper to taste, mix.
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NutritionView more

490Calories
Sodium11%DV270mg
Fat25%DV16g
Protein27%DV14g
Carbs26%DV79g
Fiber76%DV19g

PER SERVING *

Calories490Calories from Fat140
% DAILY VALUE*
Total Fat16g25%
Saturated Fat2.5g13%
Trans Fat
Cholesterol<5mg1%
Sodium270mg11%
Potassium510mg15%
Protein14g27%
Calories from Fat140
% DAILY VALUE*
Total Carbohydrate79g26%
Dietary Fiber19g76%
Sugars4g8%
Vitamin A
Vitamin C
Calcium
Iron

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

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