Healthy Bean and Bulgur Salad
Healthy Bean and Bulgur Salad
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  • cook: 0 hr
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  • Summary

    Prep time: 25 minutes Cook time: 15 minutes Yield: 8 servings Serving size: 1 cup

    Ingredients

    • 1 cup whole grain quick-cooking bulgur
    • 15 oz can garbanzo beans, rinsed + drained
    • 15 oz can black beans, rinsed + drained
    • 1/2 cup green onion, thinly sliced
    • 1 cup unpeeled English cucumber, diced
    • 11/2 pint container grape tomatoes, halved
    • 1 yellow bell pepper, diced
    • 1/2 cup fresh parsley, chopped
    • 1/3 cup white balsamic vinegar
    • 2 tsp chili powder
    • 1 tsp ground cumin
    • 1 tsp minced garlic
    • 1/3 cup extra virgin olive oil
    • 1/4 tsp salt
    • 1/4 tsp black pepper

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 1
    • Amount Per Serving
    • Calories: 2299 % Daily Value *
    • Total Fat: 91 g 139.83%
    • Saturated Fat: 12 g 61.35%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 3392 mg 141.33%
    • Calcium: 686 mg 68.63%
    • Potassium: 6213 mg 177.51%
    • Magnesium: 0 mg 0%
    • Iron: 24 mg 132%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 316 g %
    • Dietary Fiber: 82 g 327.4%
    • Sugar: 51 g
    • Protein: 78 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 1 g
    • Omega 6 Fatty Acid: 12 g
    • Vitamin A 391.54%
    • Vitamin C 686.72%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat15
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs1
    • Exchange - Starch15
    • Exchange - Vegetables17
    • Exchange - Lean Meat3
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total5 oz-eq
    • MyPlate - Vegetable Total12 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total14 oz-eq

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