Bulgur and Pepper Salad
Bulgur and Pepper Salad - Satisfying salad with fresh herbs and mixed vegetables
Healthy, because
Even smarter
Nutritional values
Bulgur is an excellent source of fiber which is good for digestion. Additionally, the carotenoids in the tomato juice and carrots help the body's cells fight free radicals.
If you want to add an extra portion of protein, add green peas to the salad. This provides additional vegetable proteins that the body can utilize particularly well.
(Percentage of daily recommendation)
| Calorie | 214 cal. | (10 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 29 g | (19 %) | ||
| Sugar added | 4 g | (16 %) | ||
| Roughage | 8.5 g | (28 %) |
| Vitamin A | 1.5 mg | (188 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.1 mg | (26 %) | ||
| Vitamin K | 50.6 μg | (84 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.6 mg | (22 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 32 μg | (11 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 7.8 μg | (17 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 75 mg | (79 %) | ||
| Potassium | 410 mg | (10 %) | ||
| Calcium | 72 mg | (7 %) | ||
| Magnesium | 61 mg | (20 %) | ||
| Iron | 3.9 mg | (26 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 44 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 1 cup Tomato juice
- 4 ozs Bulgur
- 14 ozs slim carrots
- 1 tsp Coriander
- 3 Tbsps olive oil
- salt
- peppers
- 1 ½ Tbsps liquid honey
- ½ Lime
- 1 yellow Bell pepper
- ½ bunch Chives
- 1 garlic clove
- 5 sprigs cilantro
Kitchen utensils
Preparation steps
Boil tomato juice in a pot. Stir in bulgur, cover and remove from heat. Let steep about 35 minutes.
Meanwhile, trim the carrots, rinse, peel and cut in half crosswise. Crush coriander in a mortar.
In a skillet, heat 1 tablespoon olive oil and sauté the carrots over medium heat.
Season with crushed coriander, salt and pepper. Add 4-5 tablespoons of water, cover and cook over medium heat, 7-8 minutes.
Stir in the honey and bring to a boil uncovered. Remove from heat and let cool. Squeeze half a lime.
Halve bell pepper, remove seeds, rinse and finely chop. Rinse chives, shake dry and cut into rolls. Peel the garlic and press through a press. Put in a salad bowl.
Rinse cilantro, shake dry, pluck leaves and chop. Place in the bowl with bulgur, lime juice and remaining olive oil. Season with salt and pepper and mix well. Serve bulgur with coriander carrots.
