Bulgur and Vegetable Pilaf
Pilaf is rich in carbohydrates, the main fuel for our muscles and brain, fibre and protein. Fibre keeps our blood sugar levels stable, lowers cholesterol and is good for digestion, while proteins fill us up and are important for muscle building and maintenance. The recipe also scores points with iron, which is particularly well absorbed by vitamin C from the paprika.
If you still have coucous at home, you can use it instead of the bulgur. Both are cereal products with a comparable carbohydrate and protein content and taste nutty. The pilaw is also suitable as a side dish with grilled or short-roasted meat and steamed fish fillets, in which case the amount is sufficient for four people.
(Percentage of daily recommendation)
| Calorie | 480 cal. | (23 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 73 g | (49 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 20.5 g | (68 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.1 mg | (51 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 7.5 mg | (63 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 136 μg | (45 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 14 μg | (31 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 104 mg | (109 %) | ||
| Potassium | 1,178 mg | (29 %) | ||
| Calcium | 148 mg | (15 %) | ||
| Magnesium | 189 mg | (63 %) | ||
| Iron | 7.7 mg | (51 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 3.8 mg | (48 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 167 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 3 fully ripe Tomatoes
- 1 stalk Celery (about 50 grams)
- 1 small carrot (about 50 grams)
- 1 yellow Bell pepper
- 2 onions
- 2 Tbsps olive oil
- 1 can Borlotti bean (about 425 grams)
- 150 grams Bulgur
- 1 Tbsp hot ground paprika
- 325 milliliters Vegetable broth
- 3 stalks parsley
- salt
- peppers
Preparation steps
Rinse the tomatoes and cut out the stems. Cut the tomatoes into quarters, remove seeds and coarsely chop.
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.
Heat the oil in a pot over medium heat. Cook the vegetables until softened, stirring frequently, about 3 minutes.
Meanwhile, rinse the beans in a sieve and drain well.
Add the bulgur to the vegetables and cook until lightly toasted, stirring, about 2 minutes.
Add the red pepper, beans and tomatoes.
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.
Meanwhile, rinse the parsley, shake dry, pluck leaves and coarsely chop.
Break up the bulgur with a fork. Stir in parsley and season with salt and pepper.