Bulgur salad with feta

  • Good for lunch

Less suited for dinner.

Bulgur with tomatoes, cucumber, parsley and feta; 4 servings.

4 servingsFinal yield 1,550 g

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Ingredients

  • 280 gBulgur, dry
  • 160 gCheese, feta
  • 350 gTomatoes, red, ripe, raw, year round average
  • 250 gCucumber, peeled, raw
  • 20 gParsley, fresh
  • 20 gOil, olive, salad or cooking
  • 50 gLemon juice, raw
  • 3 gSalt, table

Method

  1. Rinse the bulgur, cover with 600 ml water, bring to a boil and simmer for 12 minutes. Drain any remaining water and spread it out to cool.
  2. Peel the cucumber; dice it and the unpeeled tomatoes, chop parsley and crumble the feta. Mix everything with the cooled bulgur.
  3. Whisk lemon juice with 20 g oil and salt, add it to the salad and toss.

Recipe tradition

Not yet verified

This recipe has not been checked against a documented culinary reference.

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Nutrition

Calculated from the selected ingredients; not a laboratory measurement.

Whole recipe

Energy
1,664.6 kcal
Protein
62.5 g
Fat
59.5 g
Total carbohydrate (by difference)
242.4 g
Total dietary fibre (USDA)
41.8 g
Saturated fatty acids
25 g
Sodium
3,067.3 mg
Salt (sodium × 2.5)
7.7 g

Per serving

Energy
416.2 kcal
Protein
15.6 g
Fat
14.9 g
Total carbohydrate (by difference)
60.6 g
Total dietary fibre (USDA)
10.4 g
Saturated fatty acids
6.3 g
Sodium
766.8 mg
Salt (sodium × 2.5)
1.9 g

Per 100 g of finished food

Energy
107.4 kcal
Protein
4 g
Fat
3.8 g
Total carbohydrate (by difference)
15.6 g
Total dietary fibre (USDA)
2.7 g
Saturated fatty acids
1.6 g
Sodium
197.9 mg
Salt (sodium × 2.5)
0.49 g

Salt is calculated from sodium (g salt = mg sodium × 2.5 / 1000) and includes sodium from all ingredients.

A dash means the value is unknown, not zero.

Calculation limitations

  • Nutrition is a calculated estimate, not a laboratory measurement.
  • The final yield is an editorial estimate.
  • Fibre, saturated fat and sodium of cooked ingredients are estimated from the consumed ingredient amounts; for drained ingredients, sodium is included only where the retained amount is an explicit editorial estimate.
  • Some process effects could not be resolved in this calculation.

Allergens

Contains: Gluten, Milk

Derived from ingredients – check the package label.

Food data sources

  • USDA FoodData Central SR Legacy (2018-04) · USDA Agricultural Research Service, FoodData Central SR Legacy. · CC0 1.0 Universal