High in Healthy Fats

Avocado with Almond Crust

and Bulgur-Tomato Salad
4.545455
Average: 4.5 (11 votes)
(11 votes)
Avocado with Almond Crust

Avocado with Almond Crust - Contrasts that work well together: Grains pair well with the buttery-soft avocado

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Health Score:
8,5 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
559
calories
Calories

Healthy, because

Even smarter

Nutritional values

Avocados provide monounsaturated and polyunsaturated fatty acids, which help lower cholesterol levels and protect the heart and blood vessels. Additionally, the tomatoes in this dish are a good source of vitamin A, which is important for a healthy immune system, and vitamin C, which helps the body's cells fight off free radicals.

Avocados are always harvested before they are ripe. If you want to enjoy them immediately, you should choose those that give way even under slight pressure. Hard, ripe avocados can be wrapped in newspaper at home or stored together with apples and bananas to speed up ripening. 

1 serving contains
(Percentage of daily recommendation)
Calorie559 kcal(27 %)
Protein10 g(10 %)
Fat35 g(30 %)
Carbohydrates48 g(32 %)
Sugar added2 g(8 %)
Roughage12.5 g(42 %)
Vitamin A0.5 mg(63 %)
Vitamin D0 μg(0 %)
Vitamin E6.2 mg(52 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin6.1 mg(51 %)
Vitamin B₆0.8 mg(57 %)
Folate76 μg(25 %)
Pantothenic acid1.8 mg(30 %)
Biotin14.1 μg(31 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C29 mg(31 %)
Potassium942 mg(24 %)
Calcium110 mg(11 %)
Magnesium157 mg(52 %)
Iron5.1 mg(34 %)
Iodine5 μg(3 %)
Zinc3 mg(38 %)
Saturated fatty acids5 g
Uric acid141 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
4 ounces Bulgur
salt
¾ bunch Arugula
4 ounces Cherry tomatoes
1 Avocado (about 7 oz.)
peppers
1 heaping tablespoon chopped almonds
3 tablespoons White vinegar
6 tablespoons Vegetable broth
1 teaspoon honey
1 tablespoon olive oil
How healthy are the main ingredients?
Arugulaalmondolive oilhoneysaltAvocado
Preparation

Kitchen utensils

1 Tablespoon, 1 Teaspoon, 1 Small knife, 1 Large knife, 1 Cutting board, 1 Small bowl, 1 large Bowl, 1 Salad server, 1 Salad spinner, 1 Grill pan, 1 Plate, 1 Slotted spatula, 1 Fork, 1 Pot

Preparation steps

1.
Avocado with Almond Crust preparation step 1

Cook bulgur in boiling salted water according to package instructions.

2.
Avocado with Almond Crust preparation step 2

Meanwhile, trim arugula, rinse, spin dry and chop coarsely. Rinse tomatoes and cut into quarters.

3.
Avocado with Almond Crust preparation step 3

Halve avocado, remove the pit and sprinkle the cut surfaces with salt and pepper.

4.
Avocado with Almond Crust preparation step 4

Place the almonds on a plate. Press cut surfaces of avocado halves into the almonds.

5.
Avocado with Almond Crust preparation step 5

Heat a grill pan. Add avocado halves cut-side down and fry for 2-3 minutes on low heat.

6.
Avocado with Almond Crust preparation step 6

Whisk together vinegar, vegetable broth, honey and olive oil and season with salt and pepper.

7.
Avocado with Almond Crust preparation step 7

Fluff bulgur with a fork to loosen slightly and place in a bowl. Add tomatoes and arugula. Pour over dressing. Mix everything well and season with salt and pepper. Serve bulgur and tomato salad with grilled avocado halves.