For 1 Adult and 1 Child (7-14 years)

Stir-Fried Bulgur with Peanuts

and broccoli
4.166665
Average: 4.2 (6 votes)
(6 votes)
Stir-Fried Bulgur with Peanuts

Stir-Fried Bulgur with Peanuts - Chewy, crunchy delight with a slightly exotic kick

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Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
432
calories
Calories

Healthy, because

Even smarter

Nutritional values

Celery contains essential oils that have a calming effect on the stomach. Broccoli and carrots are rich in secondary plant substances such as carotene and quercetin, which strengthen our defences, while peanuts provide vegetable protein.

Bulgur is a pre-cooked, coarsely chopped durum wheat semolina and is ideal for quick cooking. Alternatively, you can also use buckwheat or spelt bulgur for the dish. The latter tastes particularly aromatic and nutty and provides slightly more protein than wheat bulgur.

1 serving contains
(Percentage of daily recommendation)
Calorie432 cal.(21 %)
Protein16 g(16 %)
Fat23 g(20 %)
Carbohydrates38 g(25 %)
Sugar added0 g(0 %)
Roughage13 g(43 %)
Vitamin A1.2 mg(150 %)
Vitamin D0 μg(0 %)
Vitamin E6.1 mg(51 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin8.4 mg(70 %)
Vitamin B₆0.3 mg(21 %)
Folate110 μg(37 %)
Pantothenic acid2.2 mg(37 %)
Biotin12 μg(27 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C81 mg(85 %)
Potassium824 mg(21 %)
Calcium236 mg(24 %)
Magnesium102 mg(34 %)
Iron3.9 mg(26 %)
Iodine30 μg(15 %)
Zinc3.5 mg(44 %)
Saturated fatty acids3.2 g
Uric acid176 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
3 ozs Bulgur
salt
9 ozs Broccoli
1 stalk Celery
1 carrot
1 stalk Lemongrass
2 ozs unsalted Shelled peanut
2 Tbsps Canola oil
peppers
soy sauce
How healthy are the main ingredients?
BroccolisaltCelerycarrotsoy sauce
Preparation

Kitchen utensils

1 Measuring cups, 1 Small pot (with lid), 1 Cutting board, 1 Small knife, 1 Peeler, 1 Coarse grater, 1 Large knife, 1 Wok (or large pan), 1 Wooden spoon, 1 Tablespoon

Preparation steps

1.
Stir-Fried Bulgur with Peanuts preparation step 1

Bring bulgur and 3/4 cup lightly salted water to a boil. Cover and cook off the heat for about 20 minutes.

2.
Stir-Fried Bulgur with Peanuts preparation step 2

Meanwhile, rinse and drain broccoli and cut into small florets. Trim the stalks, peel and cut into thin slices.

3.
Stir-Fried Bulgur with Peanuts preparation step 3

Rinse celery, shake dry and remove any strings, then cut celery into thin slices.

4.
Stir-Fried Bulgur with Peanuts preparation step 4

Peel and coarsely grate carrot.

5.
Stir-Fried Bulgur with Peanuts preparation step 5

Rinse lemongrass, trim both ends and peel tough outer layer. Cut into thin slices.

6.
Stir-Fried Bulgur with Peanuts preparation step 6

Coarsely chop peanuts. Toast briefly in a wok (or large pan) until fragrant.

7.
Stir-Fried Bulgur with Peanuts preparation step 7

Add the oil and prepared vegetables and lemongrass to the wok and stir-fry over high heat for about 5 minutes.

8.
Stir-Fried Bulgur with Peanuts preparation step 8

Add bulgur and cook briefly. Season with pepper and soy sauce and serve immediately.