Fruity Bulgur Wheat

Fruity Bulgur Wheat


1. Place bulgur wheat in a container, and cover with boiling water to a level of 1/2in above the bulgur wheat.

2. Cover the container and leave for 8 minutes.

3. Stir through all of the remaining ingredients and season to taste.

4. Serve hot or cold.

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Nutrition

NutrientQuantity
Total fats29.4528 g
Protein58.5224 g
Carbohydrates16.8014 g
Energy567.4505 kCal
Fatty acids, total saturated 18:3 undifferentiated0.2574 g
Water347.7512 g
Aspartic acid0.4451 g
Calcium, Ca374.5915 mg
Lutein + zeaxanthin161.5132 g
Fiber, total dietary3.1394 g
Fatty acids, total saturated 22:00.0348 g
Carotene, beta1684.6192 g
Niacin4.0968 mg
Vitamin A, RAE232.5316 g
Arginine0.0638 g
Riboflavin0.4935 mg
Tocopherol, beta0.0297 mg
Fatty acids, total saturated 20:10.0885 g
Glutamic acid0.2225 g
Stigmasterol0.09 mg
Sodium, Na199.5322 mg
Fatty acids, total saturated 16:1 undifferentiated0.3859 g
Total lipid (fat)29.4528 g
Manganese, Mn0.1919 mg
Fructose1.3324 g
Proline0.1432 g
Fatty acids, total saturated 16:03.3616 g
Sucrose8.3206 g
Choline, total189.1193 mg
Sugars, total13.1709 g
Serine0.1177 g
Fatty acids, total saturated 10:00.0004 g
Fatty acids, total saturated 18:00.638 g
Fatty acids, total saturated 20:4 undifferentiated0.1473 g
Vitamin B-60.4301 mg
Selenium, Se47.8779 g
Ash4.6672 g
Fatty acids, total saturated 18:1 undifferentiated19.9846 g
Pantothenic acid0.3573 mg
Phenylalanine0.0737 g
Beta-sitosterol0.06 mg
Copper, Cu0.8439 mg
Betaine0.027 mg
Thiamin0.3977 mg
Retinol85 g
Methionine0.0085 g
Iron, Fe6.1174 mg
Carbohydrate, by difference16.8014 g
Phosphorus, P554.5209 mg
Folate, total57.3273 g
Tocopherol, gamma0.2241 mg
Fatty acids, total saturated 20:5 n-3 (EPA)0.0652 g
Alanine0.0964 g
Cholesterol141.6667 mg
Valine0.0666 g
Fatty acids, total saturated 18:2 undifferentiated2.9047 g
Glycine0.0567 g
Carotene, alpha28.012 g
Glucose (dextrose)3.3594 g
Fatty acids, total saturated 14:00.0061 g
Zinc, Zn3.2326 mg
Isoleucine0.0581 g
Maltose0.085 g
Fatty acids, total saturated 12:00.0004 g
Fatty acids, total polyunsaturated3.5021 g
Fatty acids, total polyunsaturated 17:10.0338 g
Leucine0.1091 g
Vitamin A, IU3242.4994 IU
Fatty acids, total saturated 22:5 n-3 (DPA)0.034 g
Folate, DFE57.3273 g
Tryptophan0.0213 g
Vitamin C, total ascorbic acid15.1464 mg
Phytosterols86.7625 mg
Fatty acids, total saturated 20:00.1118 g
Tyrosine0.0411 g
Vitamin B-122.8333 g
Vitamin K (phylloquinone)30.6284 g
Fatty acids, total saturated4.1589 g
Histidine0.0383 g
Fatty acids, total monounsaturated20.4928 g
Threonine0.0666 g
Folate, food57.3273 g
Fatty acids, total polyunsaturated 17:00.0059 g
Cryptoxanthin, beta153.4774 g
Vitamin E (alpha-tocopherol)6.6977 mg
Fatty acids, total saturated 22:6 n-3 (DHA)0.0935 g
Magnesium, Mg79.3074 mg
Lysine0.1375 g
Potassium, K1072.2406 mg
Cystine0.0043 g

Ingredients

IngredientQuantityEnergyCarbohydratesLipin
Olive oil2 tablespoons238.68027
Cinnamon2 teaspoons000
cilantro3 tablespoons0.690.11010.0156
cumin1 teaspoon7.8750.9290.4677
flat leaf parsley3 tablespoons252.166701.4167
apricot5 ounces68.038815.76230.5528
sultana4 ounces252.166701.4167
lemon juice zest1 252.166701.4167
bulgur wheat10 ounces252.166701.4167

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