Recipes · Turkish · Salads
Kısır
One serving has 381 kcal and 9 g protein, and at least a fifth of a woman's daily need of vitamin K (294%), manganese (113%), vitamin C (43%), magnesium (40%), copper (37%) and fiber (33%). Ready in 45 minutes.
- Preparation: 45 min
- Makes: 1 serving (264 g)
- Difficulty: Easy
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 60 g Bulgur
- 70 g Water
- 15 g Tomato paste
- 15 g Olive oil
- 10 g Lemon juice
- 30 g Onions, red, raw
- 15 g Parsley, fresh
- 5 g Mint, fresh
- 40 g Cucumber, raw
- 0.8 g Salt
- 3 g Sriracha
Method
- Pour the boiling water over the fine bulgur in a bowl, stir in the tomato paste, cover, and let stand for 15-20 minutes until the bulgur has absorbed the liquid and softened.
- Fluff the bulgur with a fork, then stir in the olive oil, lemon juice, salt and the pepper paste.
- Finely chop the red onion, parsley, mint and cucumber, and fold them through.
- Taste and adjust the lemon juice and salt.
- Chill for at least 15 minutes before serving, or serve at room temperature.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 381 kcal | 18% |
| Carbohydrates | 55.3 g | |
| Water | 180 mL | |
| Fiber | 9.8 g | 33% |
| Protein | 9.3 g | 19% |
| Tryptophan | 0.13 g | |
| Threonine | 0.27 g | |
| Isoleucine | 0.32 g | |
| Leucine | 0.58 g | |
| Lysine | 0.28 g | |
| Methionine | 0.13 g | |
| Cystine | 0.18 g | |
| Phenylalanine | 0.41 g | |
| Tyrosine | 0.25 g | |
| Valine | 0.39 g | |
| Histidine | 0.2 g | |
| Fat | 16.1 g | |
| Monounsaturated | 11.1 g | |
| Polyunsaturated | 2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.8 g | |
| Saturated | 2.3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 73.9 mg | 7% |
| Copper | 0.33 mg | 37% |
| Iron | 3.8 mg | 21% |
| Magnesium | 125 mg | 40% |
| Manganese | 2 mg | 113% |
| Phosphorus | 225 mg | 32% |
| Potassium | 627 mg | 13% |
| Selenium | 2.5 µg | 5% |
| Sodium | 408 mg | |
| Zinc | 1.6 mg | 20% |
| Thiamin (vitamin B1) | 0.19 mg | 17% |
| Riboflavin (vitamin B2) | 0.14 mg | 13% |
| Niacin (vitamin B3) | 3.9 mg | 28% |
| Pantothenic acid (vitamin B5) | 0.89 mg | 18% |
| Pyridoxine (vitamin B6) | 0.33 mg | 25% |
| Folate (vitamin B9) | 57.2 µg | 14% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 29.3 mg | 7% |
| Vitamin A | 90.6 µg | 13% |
| Vitamin C | 31.9 mg | 43% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 3.1 mg | 21% |
| Vitamin K | 265 µg | 294% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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