EatSmarter exclusive recipe

Bulgur and Vegetable Pilaf

with Borlotti Beans
0
Average: 0 (0 votes)
(0 votes)
Bulgur and Vegetable Pilaf

Bulgur and Vegetable Pilaf - Vegetarian and colorful: an all-in-one dish that's healthy and delicious

share Share
print
bookmark_border Copy URL
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
480
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie480 kcal(23 %)
Protein17 g(17 %)
Fat12 g(10 %)
Carbohydrates73 g(49 %)
Sugar added0 g(0 %)
Roughage20.5 g(68 %)
Vitamin A0.8 mg(100 %)
Vitamin D0 μg(0 %)
Vitamin E6.1 mg(51 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin7.5 mg(63 %)
Vitamin B₆0.7 mg(50 %)
Folate136 μg(45 %)
Pantothenic acid1.5 mg(25 %)
Biotin14 μg(31 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C104 mg(109 %)
Potassium1,178 mg(29 %)
Calcium148 mg(15 %)
Magnesium189 mg(63 %)
Iron7.7 mg(51 %)
Iodine13 μg(7 %)
Zinc3.8 mg(48 %)
Saturated fatty acids1.8 g
Uric acid167 mg
Cholesterol0 mg
Development of this recipe:

Ingredients

for
2
Ingredients
3
fully ripe Tomatoes
1 stalk
Celery (about 50 grams)
1
small Carrot (about 50 grams)
1
2
2 tablespoons
1 can
Borlotti beans (about 425 grams)
150 grams
1 tablespoon
325 milliliters
3 sprigs
Preparation

Kitchen utensils

1 Pot, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Fork, 1 Tablespoon, 1 Wooden spoon, 1 Peeler, 1 Sieve, 1 Lid

Preparation steps

1.
Bulgur and Vegetable Pilaf preparation step 1

Rinse the tomatoes and cut out the stems. Cut the tomatoes into quarters, remove seeds and coarsely chop.

2.
Bulgur and Vegetable Pilaf preparation step 2

Rinse the celery and remove any strings. Peel the carrot. Cut the pepper into quarters, remove the seeds and rinse. Peel the onions. Cut all vegetables into fine dice.

3.
Bulgur and Vegetable Pilaf preparation step 3

Heat the oil in a pot over medium heat. Cook the vegetables until softened, stirring frequently, about 3 minutes.

4.
Bulgur and Vegetable Pilaf preparation step 4

Meanwhile, rinse the beans in a sieve and drain well.

5.
Bulgur and Vegetable Pilaf preparation step 5

Add the bulgur to the vegetables and cook until lightly toasted, stirring, about 2 minutes.

6.
Bulgur and Vegetable Pilaf preparation step 6

Add the red pepper, beans and tomatoes.

7.
Bulgur and Vegetable Pilaf preparation step 7

Pour in the vegetable stock and bring to a boil while stirring. Cover and cook over very low heat until bulgur is tender and has absorbed the liquid, about 20 minutes.

8.
Bulgur and Vegetable Pilaf preparation step 8

Meanwhile, rinse the parsley, shake dry, pluck leaves and coarsely chop.

9.
Bulgur and Vegetable Pilaf preparation step 9

Break up the bulgur with a fork. Stir in parsley and season with salt and pepper.