Estimated Nutrition (whole recipe, rough)
Counts 11 of 16 ingredients — the other 5 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Olive Oil | 1 tbsp (14g) | 119 |
| Feta Cheese | 1 oz (28g) cheddar | 113 |
| Onion | 1 medium (110g) | 44 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Lime | juice of 1 lime (44ml) | 11 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Olive | 1 large (4g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Bulgur | not in our table | 0 |
| Wheat | not in our table | 0 |
| Water | not in our table | 0 |
| Peppermint | not in our table | 0 |
| Coriander | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 8 oz bulgur wheat
- 1/2 pint boiling water
- 4 Tbsp olive oil
- 3 Tbsp lemon juice
- 2 Tbsp chopped fresh mint
- 3 Tbsp chopped fresh coriander
- salt
- pepper
- 1 red pepper, grilled, peeled and sliced
- 1 bunch of plump spring onions, chopped
- 2 garlic cloves, chopped
- 1/2 cucumber, coarsely chopped
- 115 g / 4 oz feta cheese, crumbled
- lime wedges, to serve
- oil-cured black olives, optional
Directions
Place the bulgur 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.
In a mixing bowl, whisk together the oil, lemon juice and seasoning. Pour oil mixture over the bulgur wheat, add the herbs and mix well. Then mix in the remaining ingredients.
Cover and chill until required. Serve garnished with lime wedges.
Category:Malawian Recipes
Category:Malawian Salads