Avocado with Almond Crust
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.
(Percentage of daily recommendation)
| Calorie | 559 cal. | (27 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 35 g | (30 %) | ||
| Carbohydrates | 48 g | (32 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 12.5 g | (42 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.2 mg | (52 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.1 mg | (51 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 76 μg | (25 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 14.1 μg | (31 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 29 mg | (31 %) | ||
| Potassium | 942 mg | (24 %) | ||
| Calcium | 110 mg | (11 %) | ||
| Magnesium | 157 mg | (52 %) | ||
| Iron | 5.1 mg | (34 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 5 g | |||
| Uric acid | 141 mg | |||
| Cholesterol | 0 mg |
Preparation steps
Cook bulgur in boiling salted water according to package instructions.
Meanwhile, trim arugula, rinse, spin dry and chop coarsely. Rinse tomatoes and cut into quarters.
Halve avocado, remove the pit and sprinkle the cut surfaces with salt and pepper.
Place the almonds on a plate. Press cut surfaces of avocado halves into the almonds.
Heat a grill pan. Add avocado halves cut-side down and fry for 2-3 minutes on low heat.
Whisk together vinegar, vegetable broth, honey and olive oil and season with salt and pepper.
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.