EatSmarter exclusive recipe

Bulgur and Pepper Salad

with Coriander Carrots
4.4
Average: 4.4 (10 votes)
(10 votes)
Bulgur and Pepper Salad

Bulgur and Pepper Salad - Satisfying salad with fresh herbs and mixed vegetables

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Health Score:
9,0 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 50 min.
Ready in
Calories:
214
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie214 kcal(10 %)
Protein4 g(4 %)
Fat8 g(7 %)
Carbohydrates29 g(19 %)
Sugar added0 g(0 %)
Roughage8.5 g(28 %)
Vitamin A1.5 mg(188 %)
Vitamin D0 μg(0 %)
Vitamin E3.1 mg(26 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin2.6 mg(22 %)
Vitamin B₆0.3 mg(21 %)
Folate32 μg(11 %)
Pantothenic acid0.7 mg(12 %)
Biotin7.8 μg(17 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C75 mg(79 %)
Potassium410 mg(10 %)
Calcium72 mg(7 %)
Magnesium61 mg(20 %)
Iron3.9 mg(26 %)
Iodine18 μg(9 %)
Zinc1.5 mg(19 %)
Saturated fatty acids1.2 g
Uric acid44 mg
Cholesterol0 mg
Development of this recipe:

Ingredients

for
4
Ingredients
1 cup
4 ounces
14 ounces
slim Carrot
1 teaspoon
3 tablespoons
1 ½ tablespoons
liquid Honey
½
1
½ bunch
1
5 sprigs
Preparation

Kitchen utensils

1 Pot (with lid), 1 Skillet (with lid), 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Tablespoon, 1 Teaspoon, 1 Peeler, 1 Sieve, 1 Mortar, 1 Garlic press, 1 Citrus juicer, 1 Salad bowl

Preparation steps

1.
Bulgur and Pepper Salad preparation step 1

Boil tomato juice in a pot. Stir in bulgur, cover and remove from heat. Let steep about 35 minutes.

2.
Bulgur and Pepper Salad preparation step 2

Meanwhile, trim the carrots, rinse, peel and cut in half crosswise. Crush coriander in a mortar.

3.
Bulgur and Pepper Salad preparation step 3

In a skillet, heat 1 tablespoon olive oil and sauté the carrots over medium heat.

4.
Bulgur and Pepper Salad preparation step 4

Season with crushed coriander, salt and pepper. Add 4-5 tablespoons of water, cover and cook over medium heat, 7-8 minutes.

5.
Bulgur and Pepper Salad preparation step 5

Stir in the honey and bring to a boil uncovered. Remove from heat and let cool. Squeeze half a lime.

6.
Bulgur and Pepper Salad preparation step 6

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.

7.
Bulgur and Pepper Salad preparation step 7

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.