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EatSmarter exclusive recipe

Bulgur-Fennel Salad with Mint

and Caramelized Onions

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Bulgur-Fennel Salad with Mint
456
calories
Calories

Bulgur-Fennel Salad with Mint - A refreshing and satisfying salad

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Print
easy
Difficulty
45 min.
Preparation
Nutritions
Fat6 g
Saturated Fat Acids2.3 g
Protein17 g
Roughage18.5 g
Sugar added10 g
Calorie456
1 serving contains
Calories456
Protein/g17
Fat/g6
Saturated fatty acids/g2.3
Carbohydrates/g79
Added sugar/g10
Roughage/g18.5
Bread exchange unit6.5
Cholesterol/mg11
Uric acid/mg124
Vitamin A/mg1.5
Vitamin D/μg0
Vitamin E/mg12.1
Vitamin B₁/mg0.5
Vitamin B₂/mg0.4
Niacin/mg7.1
Vitamin B₆/mg0.6
Folate/μg189
Pantothenic acid/mg2.1
Biotin/μg15.3
Vitamin B₁₂/μg0.3
Vitamin C/mg105
Potassium/mg1,258
Calcium/mg401
Magnesium/mg201
Iron/mg9.5
Iodine/μg24
Zinc/mg3.6

Recipe development: EAT SMARTER
Ingredients
Preparation

Kitchen utensils

1 Sieve, 1 Small knife, 1 Garlic press, 1 Cutting board, 1 Large knife, 1 Pot (with lid), 1 Measuring cups, 1 Tablespoon, 1 Teaspoon, 1 Immersion blender, 1 Mixing bowl, 1 Skillet (with lid), 1 Wooden spoon, 1 large Bowl, 1 Storage container (about 2 liters), 1 large canning jar (or more small jars)

Ingredients

for 2 servings
5 ounces
1
Fennel bulb (400 grams)
1 pint
1
1 pinch
3
Red onions (about 250 grams)
1 teaspoon
1 tablespoon
1 ½
Cucumbers (about 750 grams)
5 ounces
½ bunch
½
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Preparation steps

Step 1/10
Bulgur-Fennel Salad with Mint preparation step 1

Put bulgur in a sieve, rinse and drain.

Step 2/10
Bulgur-Fennel Salad with Mint preparation step 2

Rinse fennel, trim, cut in half and cut into 1 cm (approximately 1/2 inch) cubes.

Step 3/10
Bulgur-Fennel Salad with Mint preparation step 3

Bring vegetable broth to a boil and add bulgur. Peel the garlic and pass the garlic through press into the bulgur. Return to a boil over low heat, cover and cook for about 3 minutes.

Step 4/10
Bulgur-Fennel Salad with Mint preparation step 4

Add fennel and cook for another 3 minutes. Remove bulgur from the heat, season with salt and red pepper flakes, pour into a bowl and allow to cool.

Step 5/10
Bulgur-Fennel Salad with Mint preparation step 5

Meanwhile, peel red onions and cut into thin rings. Heat oil in a skillet. Sauté onions briefly in the skillet while stirring over medium heat. Then cover and cook 5 minutes.

Step 6/10
Bulgur-Fennel Salad with Mint preparation step 6

Sprinkle onions with cane sugar and cook while stirring until slightly caramelized. Transfer to a plate and allow to cool.

Step 7/10
Bulgur-Fennel Salad with Mint preparation step 7

Rinse cucumbers, trim and cut in half lengthwise. Scrape out the seeds with a teaspoon and place in a mixing bowl. Cut cucumber into cubes.

Step 8/10
Bulgur-Fennel Salad with Mint preparation step 8

Add yogurt to the cucumber seeds in the mixing bowl and puree with an immersion blender. Add cucumber cubes and cucumber yogurt to the bulgur.

Step 9/10
Bulgur-Fennel Salad with Mint preparation step 9

Rinse mint, shake dry, pluck off the leaves and set aside some of the leaves for garnish. Cut the remaining mint leaves into thin strips and add to the bulgur.

Step 10/10
Bulgur-Fennel Salad with Mint preparation step 10

Squeeze the half lemon. Season bulgur and fennel salad with salt, pepper and 3-4 teaspoons lemon juice to taste. To package for transporting, transfer to a plastic storage container (about 2 liters/approximately 2 quarts). Pack caramelized onions and mint leaves separately in a large (or several small) screw-top jars. Just before serving, sprinkle onions and mint leaves over the bulgur and fennel salad.

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