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Bulgur and lentil veggie salad

  • Vegetarian Diet

    Diet based on cereals, pulses, nuts, seeds, vegetables, fruits and other animal foods such as honey and eggs. Excludes meat, fish, mollusks.

  • Vegan Diet

    Diet based on vegetables, legumes and green leaves. It excludes foods such as meat, fish, mollusks, dairy products, eggs, honey and their by-products.

  • Dairy Free Diet

    Excludes foods such as milk, yoghurt, cheese and their by-products.

  • Egg Free Diet

    It is usually followed when someone is allergic to this food.

  • Nuts Free Diet

    It is usually followed when someone is allergic to nuts.

Bulgur and lentil veggie salad

Method

  • Add the bulgur into a bowl and cover it with boiling water. 
  • Cover the bowl with plastic wrap and set it aside for 30-40 minutes, until the bulgur is tender.
  • Remove the plastic wrap from the bowl, drain the bulgur, and set it aside until needed.
  • Add the lentils into a pot, along with the garlic and the bay leaves.
  • Cover the lentils with water and place the pot over medium-high heat.
  • Boil them for 20-25 minutes and use a serving spoon to skim the foam from the surface of the water.
  • Drain the lentils and transfer them to the bowl with the bulgur. 
  • Cut the spring onions into rounds and add them to the bowl.
  • Finely chop the tomatoes, peppers, onion, and herbs, add them to the bowl, and mix with a spoon.
  • In a second bowl, whisk the olive oil with the molasses, lemon juice, salt, and pepper.
  • Pour the mixture into the bowl with the salad and mix with the spoon.
  • Sprinkle with the sumac, mix with the spoon, and serve.
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Nutritional
Chart

Nutrition information per portion

346
Calories (kcal)
17 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

26.0
Total Fat (g)
37 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

3.7
Saturated Fat (g)
19 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

20.0
Total Carbs (g)
8 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

9.0
Sugars (g)
10 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

5.3
Protein (g)
11 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

5.4
Fibre (g)
22 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

0.22
Sodium (g)
4 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*To calculate nutritional table data, we use software by Nutritics logo

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