Nutritional Facts of Bulgar Wheat Salad with Vegetables, Calories in Bulgar Wheat Salad with Vegetables

by Tarla Dalal
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How many calories does one serving of  Bulgar Wheat Salad with Vegetables have?

One serving (125 grams) of Bulgar Wheat Salad with Vegetables gives 86 calories. Out of which carbohydrates comprise 71 calories, proteins account for 12 calories and remaining calories come from fat which is 4 calories.  One serving of Bulgar Wheat Salad with Vegetables provides about 4.3 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Bulgar Wheat Salad with Vegetables recipe serves 4 with 125 grams per serving.

86 calories for 1 serving of Bulgar Wheat Salad with Vegetables, Cholesterol 0 mg, Carbohydrates 17.7g, Protein 2.8g, Fat 0.4g. Find how much fibre, iron, calcium, zinc, magnesium, phosphorus, sodium, potassium, folic acid is present in Bulgar Wheat Salad with Vegetables.

See bulgar wheat salad recipe | bulgar wheat salad with vegetables | healthy Indian dalia salad with curd dressing | with 28 amazing images.

bulgar wheat salad recipe | bulgar wheat salad with vegetables | healthy Indian dalia salad with curd dressing is a salad with a perfect blend of hue, flavours and nutrition. Learn how to make bulgar wheat salad with vegetables.

To make bulgar wheat salad, clean and wash the broken wheat thoroughly, parboil the broken wheat with 2 cups of hot water for 3 to 4 minutes. Drain and keep aside. Combine all the ingredients along with the dressing in a bowl and mix gently. Serve immediately.

This is a simple yet different way of adding a nutritious cereal like bulgur wheat to your meals. Being loaded with high fibre and nutrient dense veggies and dressed with a low fat curd dressing, this bulgar wheat salad with vegetables is, by all means, one of the best-suited salads for people with heart disease or high blood cholesterol levels.

Antioxidants like lycopene, quercetin, capsaicin and allicin will reduce inflammation in the body and foster overall development of the body. These antioxidantsalong with vitamin C from lemon juice will further help to nourish our immune cells and build our resistance to diseases. Diabetics too can relish this healthy Indian dalia salad with curd dressing regularly. 

Broken wheat being a rich source of fibre is beneficial in adding a satiety value and thus this salad is a weight-watchers delight. Further, we are aware that with age our bone mineral density decreases and we need a good dose of calciumphosphorus and magnesium to maintain the health of our bones. Dalia is one such grain which provides a good source of each of these 3 key nutrients by way of bulgar wheat salad with vegetables.

Tips for bulgar wheat salad. 1. Low fat curds can be used for weight loss and those suffering from high cholesterol. If you are healthy, use regular curds. 2.While cooking bulgur wheat ensure that it is well cooked and yet has a pleasant mouthfeel. It should not be mushy.

Is Bulgar Wheat Salad with Vegetables healthy?

Yes, this is healthy, but restrictions apply to some.

Let's understand the Ingredients.

What's good.

Dalia ( Broken Wheat, Bulgur Wheat) : High Fibre in dalia aids in managing Diabetes. The high fiber further assists in controlling the levels of cholesterol too, thus reducing the risk of strokes. Strong Bones are the backbone of our body. We are aware that with age our bone mineral density decreases and we need a good dose of calciumphosphorus and magnesium to maintain the health of our bones and dalia provides that. See here for detailed 8 amazing benefits of dalia.

Tomatoes : Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells. Read about 13 amazing benefits of tomatoes.  

Carrots (gajjar) : Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include them in your daily diet.

Capsicum (Bell Peppers, red, green and yellow capsicum) : Rich in vitamin Ccapsicum protects and maintains the lining of the heart. Low glycemic index (40) colourful capsicum are immune boosters. Colourful capsicums (red, green and yellow capsicum) are not only visually appealing but also good for your eyes too, as they contain antioxidant Lutein, which protects the eye from cataracts and degeneration of the eye. Capsicum is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells in the bone marrow. See detailed benefits of capsicum

Spring Onions : The sulfur compounds in spring onions are known to keep blood pressure under check. Here the sulfur compounds and antioxidant quercetin together help to keep blood sugar levels under control by increasing the production of insulin making it good for DiabeticsSpring onions have also been identified to lower cholesterol levels in the body. The vitamin C also puts you at less risk of heart disease. Being very low in calories and fat and encompassing a basketful of nutrients, they are looked upon as a weight loss vegetable too. See detailed benefits of spring onions

Mint Leaves (Pudina) : Mint (pudina) being an anti-inflammatory reduces the inflammation in the stomach and shows a cleansing effect. Sipping on a healthy drink like fresh mint and lemon tea is the best option to overcome nausea for mums-to-be. Moreover its vitamin A (10% of RDA) and vitamin C (20.25%) serve as an additional boost to bring relief from cough, sore throat and also cold. Mint (pudina) is a leafy vegetable which is sure to create nourishing dishes without piling on calories, carbs or fat for that instance. What it has to offer instead is FIBER. See here for detailed benefits of mint leaves

Curd + Low fat Curds, hung curds :  Curds help in digestion as it has very good bacteria. Probiotics in curds acts as a mild laxative but, in case of diarrhoea and dysentery, it is a boon, if curd is used with rice. Curd is one of the richest sources of proteincalcium and minerals. They help in weight reduction, good for your heart and build immunity. Being low in sodium, it is safe to be eaten by individuals with high blood pressure. The only difference between curds and low fat curds is the fat level. Note that one cup curds gives half cup hung curds. Read the benefits of curds to include in your daily diet. 

 

Can diabetics, heart patients and overweight individuals have Bulgar Wheat Salad with Vegetables  ?

Yes. High Fibre in dalia aids in managing Diabetes. The high fiber further assists in controlling the levels of cholesterol too, thus reducing the risk of strokes. Strong Bones are the backbone of our body. We are aware that with age our bone mineral density decreases and we need a good dose of calciumphosphorus and magnesium to maintain the health of our bones and dalia provides that.

Can healthy individuals have Bulgar Wheat Salad with Vegetables  ?

Yes. Tomatoes are extremely rich source of Lycopene. Tomatoes are a powerful antioxidant, super rich in Vitamin C, good for heart. Tomatoes are a Pregnant women's friend and are rich in Folate or Folic Acid which helps your body to produce and maintain new cells, especially red blood cells.

Value per serving% Daily Values
Energy86 cal4%
Protein2.8 g5%
Carbohydrates17.7 g6%
Fiber1.3 g5%
Fat0.4 g1%
Cholesterol0 mg0%
VITAMINS
Vitamin A352.7 mcg7%
Vitamin B1 (Thiamine)0.2 mg20%
Vitamin B2 (Riboflavin)0 mg0%
Vitamin B3 (Niacin)1 mg8%
Vitamin C16 mg40%
Vitamin E0.1 mg1%
Folic Acid (Vitamin B9)8 mcg4%
MINERALS
Calcium64.7 mg11%
Iron1.5 mg7%
Magnesium36.6 mg10%
Phosphorus118.7 mg20%
Sodium18.4 mg1%
Potassium99.3 mg2%
Zinc0.1 mg1%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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