4 Serves
33 Mins
11 g
48 g
2 g
Place the bulgur wheat in a bowl and cover with cold water. Allow it to soak for 30 minutes until the water is fully absorbed and the grains are tender.
Ingredients, vitamins, and health benefits
Bulgur Wheat
Water
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Vitamin K
51 µg / 120 µgVitamin B1
0 mg / 1.2 mgVitamin B2
0 mg / 1.3 mgVitamin B3
2 mg / 16 mgVitamin B5
1 mg / 5 mgVitamin B6
0 mg / 1.7 mgFolate
165 µg / 400 µgCalcium
160 mg / 1,300 mgIron
5 mg / 18 mgMagnesium
151 mg / 420 mgPhosphorus
163 mg / 1,250 mgPotassium
805 mg / 4,700 mgSodium
1175 mg / 2,300 mgZinc
2 mg / 11 mgCopper
0 mg / 0.9 mgManganese
2 mg / 2.3 mgSelenium
2 µg / 55 µgFiber
14 g / 28 gSugar
17 g / 50 gSaturated Fat
0 g / 20 gCholesterol
0 mg / 300 mgCaffeine
0 mgNet Carbs
34 gAlcohol
0 g
While the bulgur soaks, drain the canned black beans and pineapple chunks using a colander.
Finely chop the green onions using a chef's knife on a cutting board.
In a large mixing bowl, combine the hydrated bulgur, drained black beans, pineapple, and chopped green onions. Season with white vinegar, lime juice, and black pepper, tossing gently to combine.
Pineapple
Canned Black Beans
Black Pepper
Green Onions
White Vinegar
Lime Juice
Vitamin A
458 µg / 900 µgVitamin C
76 mg / 90 mgVitamin E
0 mg / 15 mgVitamin K
51 µg / 120 µgVitamin B1
0 mg / 1.2 mgVitamin B2
0 mg / 1.3 mgVitamin B3
2 mg / 16 mgVitamin B5
1 mg / 5 mgVitamin B6
0 mg / 1.7 mgFolate
165 µg / 400 µgCalcium
160 mg / 1,300 mgIron
5 mg / 18 mgMagnesium
151 mg / 420 mgPhosphorus
163 mg / 1,250 mgPotassium
805 mg / 4,700 mgSodium
Fiber
14 g / 28 gSugar
17 g / 50 gSaturated Fat
0 g / 20 gCholesterol
0 mg / 300 mgCaffeine
0 mgNet Carbs
5
g46
g1
g
Zinc
2 mg / 11 mgCopper
0 mg / 0.9 mgManganese
2 mg / 2.3 mgSelenium
2 µg / 55 µgAlcohol
0 g