Bulgur Bowl with Sundried Tomatoes and Scallions
Bulgur bowl with sundried tomatoes and scallions - Colorful mixture of vital and aromatic ingredients
Healthy, because
Even smarter
Nutritional values
Allicin comes into play with the onions. The essential oil can already make bacteria and viruses harmless in the mouth. The dried tomatoes contain a lot of lycopene, an antioxidant that protects cells from free radical damage.
If you like, you can also use quinoa, couscous or buckwheat instead of bulgur for the bowl. Instead of the pine nuts, chopped almond kernels also fit wonderfully.
(Percentage of daily recommendation)
| Calorie | 454 cal. | (22 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 53 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.2 g | (34 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.8 mg | (40 %) | ||
| Vitamin K | 28.3 μg | (47 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 6.2 mg | (52 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 59 μg | (20 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 11.3 μg | (25 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 19 mg | (20 %) | ||
| Potassium | 627 mg | (16 %) | ||
| Calcium | 58 mg | (6 %) | ||
| Magnesium | 148 mg | (49 %) | ||
| Iron | 5.3 mg | (35 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 3 g | |||
| Uric acid | 73 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 22 ozs Vegetable broth
- 9 ozs Bulgur
- 2 red onions
- 3 ozs white scallions
- salt
- peppers
- 1 Tbsp Whole Grain Spelt Flour
- 5 Tbsps olive oil
- ½ tsp ground Turmeric
- ½ tsp ground Cumin
- 2 Tbsps lemon juice
- ½ bunch parsley
- 2 ¼ ozs Pine nuts (4 TBSP.)
- 9 ozs sun-dried tomatoes
Preparation steps
Bring broth to a boil. Rinse bulgur with water in a sieve and add to broth. Cook for about 5 minutes over medium heat, then remove from heat and let simmer, covered, for 10 minutes.
In the meantime, peel onions, coarsely dice red, cut white into fine rings. Season onion rings with salt and pepper and coat in flour. Heat 2 tablespoons of oil in a frying pan. Fry onion rings in it over medium heat for 10 minutes, stirring until golden brown. Then remove from pan and drain.
In the same pan, heat 1 tablespoon of oil. Fry red onions in it for 10 minutes over medium heat as well.
Mix remaining oil with turmeric, cumin, lemon juice, salt and pepper into bulgur and season to taste. Wash parsley, shake dry and chop. Toast pine nuts in a hot pan without fat over medium heat for 3 minutes. Divide bulgur between bowls, arrange on top the two types of onion with the tomatoes and decorate with parsley and pine nuts.
