Bulgur-Fennel Salad with Mint
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.
(Percentage of daily recommendation)
| Calorie | 456 cal. | (22 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 79 g | (53 %) | ||
| Sugar added | 10 g | (40 %) | ||
| Roughage | 18.5 g | (62 %) |
| Vitamin A | 1.5 mg | (188 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 12.1 mg | (101 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7.1 mg | (59 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 189 μg | (63 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 15.3 μg | (34 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 105 mg | (111 %) | ||
| Potassium | 1,258 mg | (31 %) | ||
| Calcium | 401 mg | (40 %) | ||
| Magnesium | 201 mg | (67 %) | ||
| Iron | 9.5 mg | (63 %) | ||
| Iodine | 24 μg | (12 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 124 mg | |||
| Cholesterol | 11 mg |
Ingredients
- Ingredients
- 5 ozs Bulgur
- 1 Fennel bulb (400 grams)
- 1 pint vegetable stock
- 1 garlic clove
- salt
- 1 pinch dried Red pepper flakes
- 3 Red onions (about 250 grams)
- 1 tsp Canola oil
- 1 Tbsp cane sugar
- 1 ½ Cucumber (about 750 grams)
- 5 ozs Yogurt (3.5% fat)
- ½ bunch mint
- ½ lemon
Preparation steps
Put bulgur in a sieve, rinse and drain.
Rinse fennel, trim, cut in half and cut into 1 cm (approximately 1/2 inch) cubes.
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.
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.
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.
Sprinkle onions with cane sugar and cook while stirring until slightly caramelized. Transfer to a plate and allow to cool.
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.
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.
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.
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.