11 Ingredients
  • 1 1/2 cups uncooked bulgur or cracked wheat
  • 1 1/2 cups boiling water
  • 1 cup dried figs, halved
  • 1 cup chopped fresh parsley
  • 1/2 cup chopped fresh mint
  • 1/2 cup sweetened dried cranberries (such as Craisins)
  • 1/2 cup lemon juice
  • 2 tablespoons olive oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 (15 1/2-ounce) can chickpeas (garbanzo beans), drained
Nutrition
384
19% daily value
5 servings
                                       
                                            high-​fiber, vegan, vegetarian, dairy-​free
     

Fat

14% 9

Saturated

5% 1

Trans

- 0

Monounsaturated

- 5

Polyunsaturated

- 2

Carbs

23% 70

Carbs (net)

- 57

Fiber

53% 13

Sugars

- 17

Sugars, added

- 0

Protein

24% 12

Cholesterol

- 0

Sodium

19% 467

Calcium

9% 94

Magnesium

27% 108

Potassium

13% 466

Iron

17% 3

Zinc

11% 2

Phosphorus

31% 217

Vitamin A

7% 59

Vitamin C

45% 27

Thiamin (B1)

11% 0

Riboflavin (B2)

6% 0

Niacin (B3)

14% 3

Vitamin B6

15% 0

Folate equivalent (total)

20% 81

Folate (food)

- 81

Folic acid

- 0

Vitamin B12

- 0

Vitamin D

- 0

Vitamin E

7% 1

Vitamin K

258% 206
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