Beet Taboulé
Beet Taboulé - Ideal for dinner or for your lunch box
Healthy, because
Even smarter
Nutritional values
Beet owes its dark color to the natural pigment betanin, which has antioxidant properties. In plain language, this means that the tuber is a suitable weapon in the fight against so-called free radicals, which can damage our body cells.
If you don't like beets, you don't have to give up this delicious classic: Just use crunchy carrots instead.
(Percentage of daily recommendation)
| Calorie | 392 cal. | (19 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 39 g | (26 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.3 g | (28 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.9 mg | (33 %) | ||
| Vitamin K | 14.3 μg | (24 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 5 mg | (42 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 60 μg | (20 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 4 μg | (9 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 9 mg | (9 %) | ||
| Potassium | 431 mg | (11 %) | ||
| Calcium | 52 mg | (5 %) | ||
| Magnesium | 137 mg | (46 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 1 μg | (1 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 3 g | |||
| Uric acid | 48 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 7 ozs Bulgur
- 2 ½ ozs Pumpkin seed (3 TBSP.)
- 1 oz slivered almonds (2 TBSP.)
- 1 Tbsp Sesame seeds
- 1 beet
- 2 stalks Basil
- 2 stalks Dill
- ½ handful cilantro
- ½ handful parsley
- salt
- peppers
- 3 Tbsps lemon juice
- 4 Tbsps olive oil
Preparation steps
Rinse bulgur, put it in a bowl, pour boiling water over it and let it swell for 10 minutes.
Meanwhile, roast pumpkin seeds, almond flakes and sesame seeds in a hot pan without fat over medium heat for 3 minutes. Then allow to cool.
Peel beet and grate coarsely. Drain bulgur in a sieve, squeeze and let cool for 15 minutes.
In the meantime, wash the herbs, shake dry and chop. Mix bulgur, beet, herbs, roasted pumpkin seeds, flaked almonds and sesame seeds. Mix everything with salt, pepper, lemon juice and olive oil, season to taste and serve.
