Parsley | 2 bunches |
Mint | 1 bunch |
Scallion | 6 pcs |
Tomato | 3 medium size |
Fine bulgur | 1 tea cup |
Olive oil | 2 tbsps |
Lemon | 1 pc |
Pomegranate syrup | 2 tbsps |
Hot water | 1.5 tea cups |
Salt | 1/2 tsp |
Wash fine bulgur and wait for 15 minutes by soaking in hot water. Finely chop scallions, parsley, and fresh mint. Dice tomatoes. Blend the bulgur with fresh ingredients. For the sauce; mix olive oil, lemon juice, pomegranate syrup, and salt in a small bowl and pour into your salad.
Nutrition Facts | 1 serving | (%) Daily Value | |||
---|---|---|---|---|---|
Women (age 19 and over) | Men (age 19 and over) | ||||
Energy | 209 kcal | 11 | 11 | ||
Carbonhydrate | 31.4 g | 11 | 11 | ||
Protein | 5.9 g | 10 | 10 | ||
Fat | 6 g | 9 | 9 | ||
Fiber | 6.3 g | 21 | 21 | ||
Vitamin A | 626 mcg | 78 | 63 | ||
Vitamin E (eq.) | 4 mg | 34 | 29 | ||
Vitamin B2 | 0.3 mcg | 22 | 19 | ||
Total Folic Acid | 121 mcg | 30 | 30 | ||
Calcium | 213.3 mg | 21 | 21 | ||
Iron | 5.6 mg | 38 | 56 | ||
Zinc | 1.8 mg | 26 | 18 | ||
Vitamin C | 124.2 mg | 100 | 100 | ||
Potasium | 1015.5 mg | 29 | 29 | ||
Phosphor | 175.9 mg | 25 | 25 | ||
Magnesium | 71.3 mg | 24 | 20 | ||
Vitamin B6 | 0.4 mg | 33 | 27 |
References:
- Ministry of Food, Agriculture and Livestock, TURKISH FOOD CODEX LABELLING REGULATION, December 29, 2011. http://www.resmigazete.gov.tr/eskiler/2011/12/20111229M3-7.htm
- Nutrition Information Systems (BEBIS 7.2)
- EFSA Scientific Opinion. 2009;7(9):1226, 2010;8(10):1815; 2009;7(9):1226. European Commission Regulation (EU) No: 432/2012 of 16/05/2012
Energy and Nutrition Facts | In 1 serving |
---|---|
Energy | 582.7 kcal |
Carbonhydrate | 46.7 g |
Protein | 37.7 g |
Fat | 26.6 g |
Fiber | 7.5 g |
Vitamin A | 707.6 mcg |
Vitamin E (eq.) | 9.2 mg |
Vitamin B2 | 0.6 mg |
Total Folic Acid | 145.4 mcg |
Calcium | 265.3 mg |
Iron | 8.4 mg |
Zinc | 4.3 mg |
Vitamin C | 125.7 mg |
Potasium | 1358.3 mg |
Phosphor | 435.9 mg |
Magnesium | 117.3 mg |
Omega-3 | 0.4 g |
Vitamin B12 | 0.1 mcg |
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