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12Ingredients
45Minutes
460Calories
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Ingredients
US|METRIC
6 SERVINGS
- 350 grams bulgur (coarse, rinsed and drained)
- 1 cup freekeh (or firik, rinsed and drained)
- 1 red onion (medium, finely chopped)
- 2 cloves garlic (finely chopped)
- 300 grams beans (green, runner or dwarf, trimmed and cut into 3 cm / 1” long pieces)
- 400 grams chopped tomatoes (can of, or 3 ripe tomatoes, finely chopped)
- 60 mL olive oil
- 2 pt. hot water
- salt
- freshly ground black pepper
- red pepper flakes (or chili flakes to serve)
- yoghurt (Dollop of plain, to serve)
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NutritionView More
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460Calories
Sodium
Fat
Carbs
Fiber
Potassium
| Calories460Calories from Fat110 |
| % DAILY VALUE |
| Total Fat12g18% |
| Saturated Fat2g10% |
| Trans Fat |
| Cholesterol<5mg2% |
| Sodium170mg7% |
| Potassium770mg22% |
| Protein15g |
| Calories from Fat110 |
| % DAILY VALUE |
| Total Carbohydrate78g26% |
| Dietary Fiber18g72% |
| Sugars6g |
| Vitamin A45% |
| Vitamin C30% |
| Calcium10% |
| Iron20% |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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