Recipes · Syrian · Salads
Qarymutah (Bulgur and Grape Leaf Salad)
One serving has 254 kcal and 7 g protein, and at least a fifth of a woman's daily need of vitamin K (221%), manganese (80%), copper (66%), vitamin C (41%), fiber (30%) and pantothenic acid (30%). Ready in 27 minutes.
- Preparation: 15 min
- Cooking: 12 min
- Makes: 1 serving (264 g)
- Difficulty: Medium
- Diets: Vegan, Dairy-free
- Contains: gluten
Ingredients
- 40 g Bulgur
- 30 g Onions, raw
- 40 g Cucumber, raw
- 40 g Tomatoes, raw
- 10 g Parsley, fresh
- 3 g Mint, fresh
- 10 g Lemon juice
- 1.5 g Lemon zest
- 8 g Olive oil
- 20 g Grape leaves, brined
- 1 g Salt
- 60 g Water
Method
- Sauté the chopped onion in the olive oil until golden, then add the bulgur and water; cover and cook over low heat for 10-12 minutes until the water is absorbed and the bulgur is tender.
- Remove from the heat, fluff with a fork, and let cool to room temperature.
- Stir in the diced cucumber and tomato, chopped parsley, mint, lemon juice, sumac (or the lemon zest here) and salt.
- Rinse the brined grape leaves to remove excess salt.
- Spoon a little of the bulgur mixture into the centre of each leaf and fold into small parcels ("sachets"); if you don't have grape leaves, use lettuce or cabbage leaves instead.
- Arrange on a plate and serve at room temperature as a light salad, in the old rural style once known as "poor man's food."
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 254 kcal | 12% |
| Carbohydrates | 40.3 g | |
| Water | 203 mL | |
| Fiber | 8.9 g | 30% |
| Protein | 7.2 g | 15% |
| Tryptophan | 0.09 g | |
| Threonine | 0.18 g | |
| Isoleucine | 0.22 g | |
| Leucine | 0.39 g | |
| Lysine | 0.19 g | |
| Methionine | 0.09 g | |
| Cystine | 0.12 g | |
| Phenylalanine | 0.28 g | |
| Tyrosine | 0.17 g | |
| Valine | 0.27 g | |
| Histidine | 0.14 g | |
| Fat | 9.2 g | |
| Monounsaturated | 6 g | |
| Polyunsaturated | 1.3 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 1.1 g | |
| Saturated | 1.3 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 114 mg | 11% |
| Copper | 0.59 mg | 66% |
| Iron | 2.9 mg | 16% |
| Magnesium | 89.3 mg | 29% |
| Manganese | 1.4 mg | 80% |
| Phosphorus | 163 mg | 23% |
| Potassium | 449 mg | 10% |
| Selenium | 1.4 µg | 3% |
| Sodium | 978 mg | |
| Zinc | 1.2 mg | 15% |
| Thiamin (vitamin B1) | 0.16 mg | 15% |
| Riboflavin (vitamin B2) | 0.17 mg | 15% |
| Niacin (vitamin B3) | 3.4 mg | 25% |
| Pantothenic acid (vitamin B5) | 1.5 mg | 30% |
| Pyridoxine (vitamin B6) | 0.27 mg | 21% |
| Folate (vitamin B9) | 61.5 µg | 15% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 20.1 mg | 5% |
| Vitamin A | 120 µg | 17% |
| Vitamin C | 30.6 mg | 41% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.9 mg | 12% |
| Vitamin K | 199 µg | 221% |
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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