EatSmarter exclusive recipe

Bulgur and Avocado Salad

Name: Bulgur and Avocado Salad
Total time: 15 min
Yield: 2
Cuisine: Asian, Middle Eastern
Ingredients: 0.75 cup Vegetable broth; 4 ozs Bulgur; 1 red Bell pepper (about 200 grams); 3 scallions; 0.5 bunch mint; 1 lemon; 1 small Avocado (about 140 grams); 2 Tbsps olive oil; 0.5 tsp liquid honey; 0.5 tsp ground Cumin; salt; peppers; 4 ozs reduced fat Feta

with Mint and Feta Cheese

Average: 4.7 (32 votes)

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Health Score:

85 / 100

Difficulty:

easy

Difficulty

Preparation:

15 min.

Preparation

Calories:

514

calories

Calories

How many calories can I eat?

Healthy, because

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Nutritional values

Here you can fill up on a mixture of important minerals (potassium, calcium, magnesium) and the trace element iron, each of which is contained in 30 percent of the daily requirement. The absorption and utilisation of the vegetable iron is promoted by the vitamin C, which is present in almost 150 percent of the daily requirement.

Variant for lovers of fish and seafood: Put some crab on top of the salad instead of the feta cheese.

1 serving contains
(Percentage of daily recommendation)

Calorie	514 cal.	(24 %)
Protein	17 g	(17 %)
Fat	27 g	(23 %)
Carbohydrates	48 g	(32 %)
Sugar added	2 g	(8 %)
Roughage	11 g	(37 %)

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more nutritional values

Vitamin A	0.3 mg	(38 %)
Vitamin D	0 μg	(0 %)
Vitamin E	4.8 mg	(40 %)
Vitamin K	30.8 μg	(51 %)
Vitamin B₁	0.3 mg	(30 %)
Vitamin B₂	0.2 mg	(18 %)
Niacin	4.5 mg	(38 %)
Vitamin B₆	0.8 mg	(57 %)
Folate	59 μg	(20 %)
Pantothenic acid	1.4 mg	(23 %)
Biotin	10.6 μg	(24 %)
Vitamin B₁₂	0.2 μg	(7 %)
Vitamin C	142 mg	(149 %)
Potassium	672 mg	(17 %)
Calcium	295 mg	(30 %)
Magnesium	107 mg	(36 %)
Iron	4.4 mg	(29 %)
Iodine	5 μg	(3 %)
Zinc	2.3 mg	(29 %)
Saturated fatty acids	6 g
Uric acid	69 mg
Cholesterol	11 mg
Complete sugar	11 g

Development of this recipe:

EAT-SMARTER

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Ingredients

for

servings

Ingredients: ¾ cup Vegetable broth; 4 ozs Bulgur; 1 red Bell pepper (about 200 grams); 3 scallions; ½ bunch mint; 1 lemon; 1 small Avocado (about 140 grams); 2 Tbsps olive oil; ½ tsp liquid honey; ½ tsp ground Cumin; salt; peppers; 4 ozs reduced fat Feta

How healthy are the main ingredients?

Feta olive oil mint honey lemon Avocado

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Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Large knife, 1 Measuring cups, 1 Teaspoon, 1 Pot, 1 Citrus juicer, 1 Small bowl, 1 Whisk, 1 Salad bowl, 1 Tablespoon, 1 Fork

Preparation steps

Bulgur and Avocado Salad preparation step 1

Boil vegetable broth in a pot, add the bulgur, cover and let simmer on low heat for 5 minutes. Turn off heat and let the bulgur swell for another 5-10 minutes.

Bulgur and Avocado Salad preparation step 2

Meanwhile, cut bell pepper into quarters, remove seeds, rinse and cut into strips.

Bulgur and Avocado Salad preparation step 3

Trim scallions, rinse and cut into thin rings.

Bulgur and Avocado Salad preparation step 4

Rinse mint, shake dry, pluck off the leaves and cut into strips. Cut lemon in half and squeeze out the juice.

Bulgur and Avocado Salad preparation step 5

Cut avocado in half and remove the pit. Peel avocado and dice the flesh.

Bulgur and Avocado Salad preparation step 6

Place avocado flesh in a salad bowl and immediately mix with 1 tablespoon lemon juice to prevent browning. Add bulgur, bell pepper, mint and scallions.

Bulgur and Avocado Salad preparation step 7

Whisk remaining lemon juice, olive oil, honey, cumin and salt and pepper to taste in a small bowl. Pour over the prepared ingredients and mix. Season with salt and pepper.