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Bulgur Wheat Salad

 
One serving costs about $2.88 One serving costs about $2.88

$2.88 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

2 vegetarian,healthy,lacto ovo vegetarian side dish,lunch,main course,salad,main dish,dinner
spoonacular Score:86%

Spoonacular Score: 86%

 

The recipe Bulgur Wheat Salad can be made in around approximately 45 minutes. This recipe serves 2 and costs $2.88 per serving. Watching your figure? This lacto ovo vegetarian recipe has 675 calories, 21g of protein, and 20g of fat per serving. It works well as a rather inexpensive main course. 1 person were impressed by this recipe. This recipe from Foodista requires tablespoon extra virgin olive oil, bulgur wheat, water, and tomatoes. With a spoonacular score of 86%, this dish is excellent. Similar recipes include Bulgur Wheat Salad, Curried bulgur wheat salad, and Bulgur Wheat and Kale Salad.

Salad can be paired with Chardonnay, Gruener Veltliner, and Sauvignon Blanc. Sauvignon Blanc and Gruner Veltliner both have herby notes that complement salads with enough acid to match tart vinaigrettes, while a Chardonnay can be a good pick for creamy salad dressings. The Stonestreet Estate Chardonnay with a 4.1 out of 5 star rating seems like a good match. It costs about 36 dollars per bottle.

Stonestreet Estate Chardonnay

The 2012 Estate Chardonnay delivers a distinct mineral backbone alongside a strong citrus element. Tangerine and marmalade emerge first from the glass, opening to a palate that cascades through peach and ocean spray—all culminating in a finish with surprising grip and acidity.

» Get this wine on Wine.com

Ingredients

Servings:
7.06 oz
7.06 oz bulgur wheat
bulgur wheat
1.06 qt
1.06 qt water
water
4
4  tomatoes
tomatoes
1 handful
1 handful fresh flat leaf parsley
fresh flat leaf parsley
1.5
1.5  lemon
lemon
1.76 oz
1.76 oz raisins
raisins
1.76 oz
1.76 oz black olives
black olives
2.47 oz
2.47 oz feta cheese
feta cheese
1 Tbsp
1 Tbsp extra-virgin olive oil
extra-virgin olive oil
some
some black salt and pepper
black salt and pepper
7.06 oz bulgur wheat
7.06 oz
bulgur wheat
1.06 qt water
1.06 qt
water
4  tomatoes
4
tomatoes
1 handful fresh flat leaf parsley
1 handful
fresh flat leaf parsley
1.5  lemon
1.5
lemon
1.76 oz raisins
1.76 oz
raisins
1.76 oz black olives
1.76 oz
black olives
2.47 oz feta cheese
2.47 oz
feta cheese
1 Tbsp extra-virgin olive oil
1 Tbsp
extra-virgin olive oil
some black salt and pepper
some
black salt and pepper

Equipment

sauce pan
sauce pan
bowl
bowl
sauce pan
sauce pan
bowl
bowl


Instructions

Boil 1000ml of water in a saucepan and put in bulgur wheat and cook it according to the instruction on the packet. Once cook, strain and let it cool. Meanwhile, soak the raisins in warm water for about 15 minutes until plump. Chop parsley, black olives and tomatoes. In a large bowl, put in the cooked bulgur wheat. Mix in tomatoes, black olives, parsley, feta cheese and raisins. Squeeze juice of 1 lemon and mix with the rest of the ingredients in the bowl. Then, put in 4 tbsp of extra virgin olive oil. Give it a good mix. Season with salt and black pepper.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $2.88
Ingredient
200 grams bulgur wheat
4 tomatoes
1 handful fresh flat leaf parsley
1.5 lemon
50 grams raisins
50 grams black olives
70 grams feta cheese
1 tablespoon extra-virgin olive oil
Price
$0.86
$1.44
$0.16
$0.75
$0.34
$0.39
$1.65
$0.17
$5.76

Tips

Health Tips

  • Unfortunately feta cheese is high in sodium, so if you're watching your sodium intake you might need to substitute another cheese. Some say rinsing the cheese also reduces its sodium content.

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

  • With feta cheese, a little goes a long way, so you probably don't need to worry about using low fat varieties (plus, research suggests people who eat full fat dairy are thinner than those who eat reduced fat products!)

Price Tips

  • Dried fruit can be expensive, especially if you opt for organic. Your own dehydrator could be a great investment if you eat dried fruits regularly!

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

Cooking Tips

  • Traditionally, feta cheese is made from sheep's or goat's milk (or a combination of the two). Now some supermarkets sell "feta-style" cheeses made from cow's milk. If you want the authentic feta experience, be sure to read the label carefully.

  • Extra-virgin olive oil is the least refined type of olive oil and therefore contains more of the beneficial compounds that get lost during processing. However, its minimal processing could also mean it has a lower smoke point than other olive oils. Once an oil starts to smoke, it begins to break down, producing a bad flavor and potentially harmful compounds. Unfortunately, the smoke point of an oil depends on so many factors that it is hard to say what the smoke point of an oil really is. For extra-virgin olive oil, it could be anywhere between 200-400 degrees Fahrenheit. Most people recommend using extra-virgin olive oil to add flavor to a finished dish or in cold dishes to be on the safe side. More refined olive oils, canola oil, coconut oil, and clarified butter/ghee are better options for high temperature cooking.

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • The average fresh lemon contains between 2 to 3 tablespoons of lemon juice (just in case you are substituting bottled lemon juice).

  • get more cooking tips

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

Disclaimer

Nutritional Information

Quickview
675k Calories
21g Protein
20g Total Fat
115g Carbs
76% Health Score
Limit These
Calories
675k
34%

Fat
20g
32%

  Saturated Fat
7g
44%

Carbohydrates
115g
38%

  Sugar
10g
12%

Cholesterol
31mg
10%

Sodium
940mg
41%

Get Enough Of These
Protein
21g
43%

Manganese
3mg
172%

Fiber
26g
104%

Vitamin C
80mg
98%

Vitamin K
59µg
57%

Magnesium
220mg
55%

Phosphorus
510mg
51%

Vitamin A
2490IU
50%

Vitamin B6
0.81mg
40%

Potassium
1354mg
39%

Vitamin B3
7mg
37%

Copper
0.71mg
35%

Vitamin B2
0.52mg
31%

Vitamin B1
0.44mg
30%

Calcium
291mg
29%

Iron
4mg
27%

Vitamin E
3mg
24%

Zinc
3mg
24%

Folate
88µg
22%

Vitamin B5
1mg
18%

Selenium
8µg
12%

Vitamin B12
0.59µg
10%

covered percent of daily need

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