EatSmarter exclusive recipe

Bulgur and Avocado Salad

with Mint and Feta Cheese
4.62069
Average: 4.6 (29 votes)
(29 votes)
Bulgur and Avocado Salad

Bulgur and Avocado Salad - As refreshing and delicious as traditional tabouleh

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Health Score:
8,7 / 10
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
Calories:
514
calories
Calories

Healthy, because

Even smarter

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)
Calorie514 kcal(24 %)
Protein17 g(17 %)
Fat27 g(23 %)
Carbohydrates48 g(32 %)
Sugar added2 g(8 %)
Roughage11 g(37 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E4.8 mg(40 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin4.5 mg(38 %)
Vitamin B₆0.8 mg(57 %)
Folate59 μg(20 %)
Pantothenic acid1.4 mg(23 %)
Biotin10.6 μg(24 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C142 mg(149 %)
Potassium672 mg(17 %)
Calcium295 mg(30 %)
Magnesium107 mg(36 %)
Iron4.4 mg(29 %)
Iodine5 μg(3 %)
Zinc2.3 mg(29 %)
Saturated fatty acids6 g
Uric acid69 mg
Cholesterol11 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
¾ cup Vegetable broth
4 ounces Bulgur
1 red Bell pepper (about 200 grams)
3 scallions
½ bunch mint
1 lemon
1 small Avocado (about 140 grams)
2 tablespoons olive oil
½ teaspoon liquid honey
½ teaspoon ground Cumin
salt
peppers
4 ounces reduced fat Feta
How healthy are the main ingredients?
mintlemonAvocadoolive oilhoneyCumin
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

1.
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.

2.
Bulgur and Avocado Salad preparation step 2

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

3.
Bulgur and Avocado Salad preparation step 3

Trim scallions, rinse and cut into thin rings.

4.
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.

5.
Bulgur and Avocado Salad preparation step 5

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

6.
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.

7.
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.

8.
Bulgur and Avocado Salad preparation step 8

Distribute salad between 2 plates. Crumble feta cheese with a fork and sprinkle over the salads before serving.