EatSmarter exclusive recipe

Bulgur-Fennel Salad with Mint

and Caramelized Onions
4
Average: 4 (2 votes)
(2 votes)
Bulgur-Fennel Salad with Mint

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

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Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
456
calories
Calories

Healthy, because

Even smarter

Nutritional values

Bulgur is pre-cooked ground wheat and, in combination with the tender fennel, makes a considerable contribution to the intestine-friendly supply of dietary fibre.

If you want to save extra calories in the already low-fat salad, use yoghurt with 1.5 percent fat.

1 serving contains
(Percentage of daily recommendation)
Calorie456 kcal(22 %)
Protein17 g(17 %)
Fat6 g(5 %)
Carbohydrates79 g(53 %)
Sugar added10 g(40 %)
Roughage18.5 g(62 %)
Vitamin A1.5 mg(188 %)
Vitamin D0 μg(0 %)
Vitamin E12.1 mg(101 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.4 mg(36 %)
Niacin7.1 mg(59 %)
Vitamin B₆0.6 mg(43 %)
Folate189 μg(63 %)
Pantothenic acid2.1 mg(35 %)
Biotin15.3 μg(34 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C105 mg(111 %)
Potassium1,258 mg(31 %)
Calcium401 mg(40 %)
Magnesium201 mg(67 %)
Iron9.5 mg(63 %)
Iodine24 μg(12 %)
Zinc3.6 mg(45 %)
Saturated fatty acids2.3 g
Uric acid124 mg
Cholesterol11 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
5 ounces Bulgur
1 Fennel bulb (400 grams)
1 pint vegetable stock
1 garlic
salt
1 pinch dried Red pepper flakes
3 Red onions (about 250 grams)
1 teaspoon Canola oil
1 tablespoon cane sugar
1 ½ Cucumber (about 750 grams)
5 ounces Yogurt (3.5% fat)
½ bunch mint
½ lemon
How healthy are the main ingredients?
mintFennel bulbgarlicsaltCucumberlemon
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)

Preparation steps

1.
Bulgur-Fennel Salad with Mint preparation step 1

Put bulgur in a sieve, rinse and drain.

2.
Bulgur-Fennel Salad with Mint preparation step 2

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

3.
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.

4.
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.

5.
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.

6.
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.

7.
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.

8.
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.

9.
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.

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.