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Healthy Bean and Bulgur Salad
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- cook: 0 hr
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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
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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
