Bulgar, Red Pepper, Cucumber, And Feta Salad

1. Place the bulgar wheat in a large bowl, add the boiling water and leave to soak for 30 minutes, stirring occasionally with a fork, until the water has been absorbed.

2. In a mixing bowl, whisk together the oil, lemon juice and seasoning.

3. Pour oil mixture over the bulgar wheat, add the herbs and mix well.

4. Then mix in the remaining ingredients.

5. Cover and chill until required.

6. Stir in olives just before serving if desired.

7. Serve garnished with lime wedges.

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Nutrient	Quantity
Total fats	118.1988 g
Protein	44.0614 g
Carbohydrates	20.1909 g
Energy	1303.301 kCal
Fatty acids, total saturated 18:3 undifferentiated	1.2513 g
Water	587.1924 g
Aspartic acid	2.444 g
Calcium, Ca	1557.2135 mg
Lutein + zeaxanthin	66.5687 g
Fiber, total dietary	1.6348 g
Fatty acids, total saturated 22:0	0.0697 g
Carotene, beta	164.96 g
Niacin	3.2616 mg
Vitamin A, RAE	412.412 g
Arginine	1.4888 g
Riboflavin	2.5897 mg
Tocopherol, beta	0.0594 mg
Fatty acids, total polyunsaturated 15:0	0.0005 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.0041 g
Fatty acids, total saturated 20:1	0.1679 g
Glutamic acid	7.496 g
Stigmasterol	0.09 mg
Sodium, Na	2765.8937 mg
Fatty acids, total saturated 16:1 undifferentiated	1.833 g
Total lipid (fat)	118.1988 g
Manganese, Mn	0.3844 mg
Fructose	1.002 g
Proline	4.1661 g
Fatty acids, total saturated 16:0	21.5839 g
Fatty acids, total saturated 8:0	1.638 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.0055 g
Sucrose	0.1967 g
Choline, total	54.6023 mg
Sugars, total	14.5923 g
Serine	3.5521 g
Fatty acids, total saturated 10:0	5.9403 g
Fatty acids, total saturated 18:0	5.5242 g
Vitamin B-6	1.4393 mg
Selenium, Se	46.0069 g
Ash	16.5356 g
Vitamin D	48 IU
Fatty acids, total saturated 18:1 undifferentiated	50.4256 g
Pantothenic acid	3.2082 mg
Phenylalanine	2.0777 g
Beta-sitosterol	0.06 mg
Copper, Cu	0.2273 mg
Betaine	0.1205 mg
Thiamin	0.5188 mg
Retinol	375 g
Methionine	1.1226 g
Iron, Fe	3.9758 mg
Carbohydrate, by difference	20.1909 g
Phosphorus, P	1047.4288 mg
Folate, total	129.1888 g
Tocopherol, gamma	0.4615 mg
Fatty acids, total saturated 4:0	2.325 g
Alanine	1.9676 g
Cholesterol	267 mg
Valine	3.2418 g
Fatty acids, total saturated 18:2 undifferentiated	6.2845 g
Glycine	0.3399 g
Carotene, alpha	7.525 g
Glucose (dextrose)	0.8719 g
Fatty acids, total saturated 14:0	8.2858 g
Zinc, Zn	8.993 mg
Isoleucine	2.4474 g
Fatty acids, total saturated 12:0	3.4775 g
Fatty acids, total polyunsaturated	7.5355 g
Fatty acids, total saturated 14:1	0.0009 g
Fatty acids, total polyunsaturated 17:1	0.0675 g
Leucine	4.2516 g
Tocotrienol, alpha	0.0266 mg
Vitamin A, IU	2011.511 IU
Folate, DFE	129.1888 g
Tryptophan	0.6152 g
Vitamin C, total ascorbic acid	28.522 mg
Phytosterols	120.63 mg
Fatty acids, total polyunsaturated 18:1 c	0.0018 g
Fatty acids, total saturated 20:0	0.2236 g
Fatty acids, total saturated 6:0	1.719 g
Starch	0.0532 g
Tyrosine	2.0228 g
Vitamin B-12	5.07 g
Vitamin K (phylloquinone)	52.5355 g
Fatty acids, total saturated	52.35 g
Histidine	1.2079 g
Fatty acids, total monounsaturated	53.2844 g
Threonine	1.9461 g
Folate, food	129.1888 g
Fatty acids, total polyunsaturated 17:0	0.0119 g
Vitamin D (D2 + D3)	1.2 g
Cryptoxanthin, beta	21.11 g
Vitamin D3 (cholecalciferol)	1.2 g
Vitamin E (alpha-tocopherol)	8.479 mg
Magnesium, Mg	83.8308 mg
Lysine	3.7089 g
Potassium, K	426.067 mg
Cystine	0.2629 g
Fluoride, F	0.8645 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Lemon juice	3 tablespoons	10.065	3.1568	0.1098
Olive oil	4 tablespoons	477.36	0	54
Feta cheese	2 cups	792	12.27	63.84
Cucumber	0.5	7.98	1.4364	0.1064
Water	1.25 1/4	0	0	0
cilantro	3 tablespoons	0.69	0.1101	0.0156
Garlic Clove	2	8.94	1.9836	0.03
red pepper	1	1.25	0.2753	0.0138
mint	2 tablespoons	5.016	0.9587	0.0832
salt pepper	0	0	0	0
scallion	1 bunch	0	0	0
lime wedge	0	0	0	0
bulgur wheat	1.5 cups	0	0	0
oil black olive	0	0	0	0