I typically dont measure the ingredients, so adjust as you like, depending on your preference.
If you are using quinoa, cook as directed.
Chop/dice the rest of the ingredients and spray with olive oil.
Serve with pita bread (soft or baked), or over Romaine lettuce leaves.
This is a vegan dish, and can be gluten-free if you replace the bulgur with quinoa.
Here are the health benefits of each of the ingredients, which make this dish a combination of superfoods!
Its also a good source of manganese, magnesium, copper and fiber.
Onions
Onions contain anti-inflammatory, anti-cholesterol, anti-cancer, and antioxidant properties.
They can prevent cardiovascular disease, especially since they can reduce the risk of blood clots.
Onions also protect against stomach and other forms of cancer, and certain infections.
Onions can improve lung function, which can help symptoms of asthma.
Parsley
Parsley contains more vitamin C than most vegetables and approximately three times as much as oranges.
It also contains flavonoids that act as antioxidants.
When eaten raw, it can cleanse the blood and can assist with removing some kidney and gallstones.
It can be used to treat ear infections and bruises, as well.
Peppermint
This herb can treat indigestion, respiratory problems, headache, nausea, and fever.
It also aids in stomach and bowel spasms and pain, and helps in clearing the respiratory tract.
Peppermint helps teeth and gums by reducing germs.
It also contains omega-3 fatty acids, vitamin A, and vitamin C.
6.
Cucumbers
Cucumbers can reduce the risk of diabetes and cholesterol, and they can control blood pressure.
Cucumbers have been connected to reducing risk of several cancers like breast, ovarian, uterine and prostate cancer.
They are naturally low in sodium, saturated fat, cholesterol, and calories.
The antioxidants in tomatoes (vitamins A and C) fight the free radicals which can cause cell damage.
Chromium helps to regulate blood sugar.
Tomatoes have anti-inflammatory properties as well.
Lemon juice
Lemon juice contains important nutrients like vitamins B and C, proteins, carbohydrates, and phosphorous.
The flavonoid in lemon juice contains antioxidants, which fight off infections and high fevers.
Lemons also have been known to relieve asthma symptoms, sore throats, and tonsillitis.
They cleanse the liver and assist in food digestion.
Olive oil
Olive oil may lower your total cholesterol and low-density lipoprotein cholesterol levels.
It can also help normalize blood clotting.
Some research shows that olive oil may also benefit insulin levels and blood sugar control.
It aids in digestion, can reduce gas and bloating, and it controls blood sugar levels.
It’s also used to relieve mild pain resulting from menstrual cramps, headaches, toothaches, and arthritis.
It has been used to treat infections and coughs as well.
