Bulgur, Tofu, and Kale Salad
add bulger, tofu, and mustard dressing
1 serving of bulgur, tofu, and kale salad (add bulger, tofu, and mustard dressing) contains 172 Calories. The macronutrient breakdown is 45% carbs, 27% fat, and 28% protein. This is a good source of protein (25% of your Daily Value), fiber (20% of your Daily Value), and potassium (20% of your Daily Value).
Ingredients
Directions
- Ingredient Info: Tuscan kale, also called black kale, dinosaur kale, Lacinato kale, and cavolo nero, has long, narrow, very dark green bumpy leaves; it is available at farmers' markets and some supermarkets.
- Toss bulgur salad, tofu, kale, and pear with dressing in a medium bowl; season with salt and pepper.
- (source: https://www.bonappetit.com/recipe/bulgur-tofu-kale-salad)
Nutrition Facts
For 1 serving of bulgur, tofu, and kale salad (333g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 172 | |
| Fats | 6g | 7% |
| Saturated fats | 1g | 4% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 116mg | 5% |
| Carbs | 22g | 8% |
| Net carbs | 17g | |
| Fiber | 6g | 20% |
| Sugar | 5g | |
| Protein | 14g | |
| Calcium | 649mg | 65% |
| Iron | 10mg | 124% |
| Potassium | 958mg | 20% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 0.4μg | |
| Beta carotene | 65μg | |
| Caffeine | 0mg | |
| Choline | 38mg | 7% |
| Copper | 1mg | 67% |
| Fluoride | 1μg | |
| Folate (B9) | 91μg | 23% |
| Lycopene | 0μg | |
| Magnesium | 163mg | 39% |
| Manganese | 2mg | 72% |
| Niacin | 2mg | 15% |
| Pantothenic acid | 1mg | 13% |
| Phosphorus | 224mg | 32% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.2mg | 15% |
| Selenium | 11μg | 19% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 19% |
| Vitamin A IU | 4347IU | |
| Vitamin A | 217μg | 24% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0.5mg | 36% |
| Vitamin C | 232mg | 258% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 0.1mg | 0.4% |
| Vitamin K | 15μg | 12% |
| Zinc | 2mg | 16% |
| Sugars | ||
| Sugar | 5g | |
| Sucrose | 0.2g | |
| Glucose | 1g | |
| Fructose | 2g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 1g | 4% |
| Monounsaturated fats | 1g | |
| Polyunsaturated fats | 3g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 1g | |
| Cystine | 0.2g | |
| Glutamic acid | 2g | |
| Glycine | 1g | |
| Histidine | 0.3g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.2g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.2g | |
| Tyrosine | 0.4g | |
| Valine | 1g | |
