Healthy Mediterranean Food

Bulgur Filled Zucchini Flowers

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Bulgur Filled Zucchini Flowers

Bulgur Filled Zucchini Flowers - A beautiful alternative to a classic

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Health Score:
82 / 100
Difficulty:
moderate
Difficulty
Preparation:
35 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
307
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie307 cal.(15 %)
Protein7 g(7 %)
Fat12 g(10 %)
Carbohydrates37 g(25 %)
Sugar added0 g(0 %)
Roughage6.1 g(20 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.6 μg(3 %)
Vitamin E1.4 mg(12 %)
Vitamin K10.5 μg(18 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin5 mg(42 %)
Vitamin B₆0.3 mg(21 %)
Folate27 μg(9 %)
Pantothenic acid1.2 mg(20 %)
Biotin8.3 μg(18 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C7 mg(7 %)
Potassium361 mg(9 %)
Calcium55 mg(6 %)
Magnesium84 mg(28 %)
Iron3.6 mg(24 %)
Iodine11 μg(6 %)
Zinc1.8 mg(23 %)
Saturated fatty acids4 g
Uric acid61 mg
Cholesterol13 mg
Complete sugar2 g

Ingredients

for
4
Ingredients
16 ozs Vegetable broth
3 Tbsps olive oil
salt
7 ozs Bulgur
1 generous pinch Saffron (ground)
9 ozs Mushrooms
1 onion
1 garlic clove
freshly ground peppers
3 Tbsps Crème fraiche
2 Tbsps freshly chopped thyme
1 Tbsp lemon juice
16 small Zucchini flower
4 ozs dry white wine
How healthy are the main ingredients?
Mushroomolive oilthymesaltoniongarlic clove

Preparation steps

1.

Boil broth, 1 tablespoon oil and salt in a saucepan. Sprinkle in bulgur and saffron and simmer for about 5 minutes. Remove from heat, cover and let rest for about 10 minutes.

2.

Meanwhile, rinse and dice mushrooms. Peel and mince onion and garlic. Heat 1 tablespoon oil in a pan and saute mushrooms, onion and garlic for 3-4 minutes. Season with salt and pepper and stir into bulgur. Stir in crème fraîche and thyme. Season with lemon juice, salt and pepper.

3.

Preheat the oven to 180°C / 350°F. Grease a pan with oil. 

4.

Remove pistils and stamens from flowers.

Pour bulgur into flowers and fold up petals. Lay in the greased dish and add any remaining bulgur mixture to the pan. Season flowers with salt and pepper and drizzle with remaining oil. Pour in wine and bake until golden brown, about 15 minutes.

5.

Remove and serve with tomato sauce, as desired. 

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