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Ingredients
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1 cup bulgur wheat, uncooked
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1 ½ cups boiling water
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2 cups chopped fresh parsley
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1 cup chopped baby spinach
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1 tomato, diced
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½ yellow bell pepper, diced
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1 small onion, finely diced
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2 cloves garlic, minced
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1 (15 ounce) can cannellini beans, drained and rinsed
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¼ cup olive oil
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1 lemon, juiced
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1 ½ teaspoons sea salt
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freshly ground black pepper to taste
Directions
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Place the bulgur wheat in a large bowl, stir the boiling water into it, cover, and let stand until the water is absorbed and the wheat is fluffy, about 30 minutes.
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In a large salad bowl, lightly stir together the parsley, spinach, tomato, yellow bell pepper, onion, garlic, cannellini beans, olive oil, lemon juice, sea salt, and black pepper. Add the bulgur, lightly stir to thoroughly combine the salad, and refrigerate until chilled, about 1 hour.
Nutrition Facts (per serving)
197 | Calories |
10g | Fat |
25g | Carbs |
6g | Protein |
Nutrition Facts | |
---|---|
Servings Per Recipe 6 | |
Calories 197 | |
% Daily Value * | |
Total Fat 10g | 12% |
Saturated Fat 1g | 7% |
Sodium 607mg | 26% |
Total Carbohydrate 25g | 9% |
Dietary Fiber 7g | 25% |
Total Sugars 2g | |
Protein 6g | 11% |
Vitamin C 64mg | 72% |
Calcium 81mg | 6% |
Iron 8mg | 47% |
Potassium 295mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.