Bulgur and Avocado Salad
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.
(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 %) |
| 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 |
Ingredients
Preparation steps
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.
Meanwhile, cut bell pepper into quarters, remove seeds, rinse and cut into strips.
Trim scallions, rinse and cut into thin rings.
Rinse mint, shake dry, pluck off the leaves and cut into strips. Cut lemon in half and squeeze out the juice.
Cut avocado in half and remove the pit. Peel avocado and dice the flesh.
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.
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.
Distribute salad between 2 plates. Crumble feta cheese with a fork and sprinkle over the salads before serving.