Satisfying Vegan Food

Bulgur Bowl with Sundried Tomatoes and Scallions

Average: 5 (2 votes)
(2 votes)
Bulgur Bowl with Sundried Tomatoes and Scallions

Bulgur bowl with sundried tomatoes and scallions - Colorful mixture of vital and aromatic ingredients

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Health Score:
9,3 / 10
35 min.

Healthy, because

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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.

1 serving contains
(Percentage of daily recommendation)
Calorie454 kcal(22 %)
Protein12 g(12 %)
Fat21 g(18 %)
Carbohydrates53 g(35 %)
Sugar added0 g(0 %)
Roughage10.2 g(34 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E4.8 mg(40 %)
Vitamin K28.3 μg(47 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.1 mg(9 %)
Niacin6.2 mg(52 %)
Vitamin B₆0.5 mg(36 %)
Folate59 μg(20 %)
Pantothenic acid1.1 mg(18 %)
Biotin11.3 μg(25 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C19 mg(20 %)
Potassium627 mg(16 %)
Calcium58 mg(6 %)
Magnesium148 mg(49 %)
Iron5.3 mg(35 %)
Iodine3 μg(2 %)
Zinc2.9 mg(36 %)
Saturated fatty acids3 g
Uric acid73 mg
Cholesterol0 mg
Complete sugar6 g


22 ozs Vegetable broth
9 ozs Bulgur
2 red onions
3 ozs white scallions
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
How healthy are the main ingredients?
Pine nutsolive oilparsleyonionsaltCumin

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.