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Purslane, green lentil and bulgur tzatziki Calories
Protein- and fiber-rich yogurt mezze
CALORIES
GI
POTASSIUM
FIBER
Purslane, green lentil and bulgur tzatziki Nutrition Facts
Selected: 100 g
82
KCAL / 100G
Carbs
10.2g
· 49%
Protein
5.1g
· 24%
Fat
2.5g
· 27%
Fiber
2.7g
Purslane, green lentil and bulgur tzatziki Vitamins & Minerals
Vitamins
Vitamin K
18µg · 15% DV
B12
0.31µg · 13% DV
B2
0.16mg · 12% DV
B1
0.09mg · 8% DV
Minerals
Phosphorus
108mg · 15% DV
Calcium
112mg · 11% DV
Zinc
1mg · 9% DV
Iodine
14µg · 9% DV
Purslane, green lentil and bulgur tzatziki Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Purslane, green lentil and bulgur tzatziki Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Purslane, green lentil and bulgur tzatziki Contain Allergens?
Contains these allergens:
Which Diets Is Purslane, green lentil and bulgur tzatziki Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Purslane, green lentil and bulgur tzatziki Fat Profile
SATURATED
1.38g
MONOUNSATURATED
0.62g
POLYUNSATURATED
0.27g
Omega 6:3 ratio 5.5:1
Above the ideal 4:1 (5.5:1).
Foods Similar to Purslane, green lentil and bulgur tzatziki
Purslane, green lentil and bulgur tzatziki — Frequently Asked Questions
Can purslane, green lentil and bulgur tzatziki be made ahead?
Yes. Chilling it for a few hours lets the flavours meld, but purslane can release moisture over time, so stir the dish again just before serving.
Why does this tzatziki become watery, and how can I prevent it?
Yogurt and watery vegetables or greens can release liquid as they sit. Use thick yogurt, dry the produce well, and add salt close to serving time to help keep a thicker texture.
How should the lentils and bulgur be cooked for this dish?
Cook the lentils until tender but still holding their shape, and hydrate the bulgur until fluffy before cooling both completely. Adding warm ingredients to yogurt can make the mixture loose or split.
Can this tzatziki work as a main meal in hot weather?
It can make a light meal, especially when paired with eggs, cheese, chicken, or fish for extra staying power. Serving it with whole-grain bread also makes the plate more substantial.
Is purslane, lentil and bulgur tzatziki better before or after a workout?
It can be a useful post-workout option because it combines protein from yogurt and lentils with carbohydrate from bulgur. Before exercise, choose a smaller serving if legumes or dairy tend to feel heavy on your stomach.
Can purslane be eaten raw in tzatziki?
Yes, raw purslane adds a fresh, slightly tangy flavour and a crisp texture. Wash it thoroughly, as the stems and leaves can hold grit.
Can yogurt-based purslane tzatziki be frozen?
Freezing is not ideal because yogurt often separates and becomes grainy or watery after thawing. Keep leftovers refrigerated in a sealed container instead.
Can quinoa replace bulgur in this recipe?
Yes, though quinoa will give a different flavour and softer, more distinct grains than bulgur. It also avoids wheat, but the finished dish still contains dairy from the yogurt.
Should people with a history of kidney stones be cautious with purslane?
Purslane contains oxalates, so people prone to calcium oxalate kidney stones may need to watch portion size and frequency. Eating it with yogurt may help reduce oxalate absorption within the meal, but personalised medical advice is best.
When should garlic be added to this tzatziki?
Stir crushed garlic into the yogurt shortly before serving for the freshest flavour. If it sits for many hours, its pungency can become much stronger, so start with a small amount.
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Nutrition data compiled from USDA FoodData Central and scientific sources.