Bulgur Salad with Almonds and Pine Nuts
(1 vote)
(1 vote)
Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
676
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 676 cal. | (32 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 36 g | (31 %) | ||
| Carbohydrates | 69 g | (46 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14.3 g | (48 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 11.2 mg | (93 %) | ||
| Vitamin K | 51.1 μg | (85 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 7.8 mg | (65 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 95 μg | (32 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 10.5 μg | (23 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 39 mg | (41 %) | ||
| Potassium | 1,116 mg | (28 %) | ||
| Calcium | 115 mg | (12 %) | ||
| Magnesium | 210 mg | (70 %) | ||
| Iron | 6.3 mg | (42 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 4.4 g | |||
| Uric acid | 108 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 25 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 250 grams Bulgur
- 500 milliliters Vegetable broth
- 100 grams golden raisin
- 1 Cucumber
- 4 Tomatoes
- 2 onions
- 5 Radish
- 100 grams almonds
- 50 grams Pine nuts
- 2 Tbsps freshly chopped parsley
- 1 Tbsp freshly chopped cilantro
- 6 Tbsps olive oil
- 3 Tbsps French Nut vinegar (or apple cider vinegar)
- lemon juice
- salt
- freshly ground peppers
Preparation steps
1.
Bring the vegetable broth to a boil and pour over the bulgur. Cover and let soak for 30 minutes. Fluff with a fork.
Soak the raisins in a bit of hot water. Peel the cucumber, halve lengthwise, remove seeds and dice finely. Rinse the tomatoes, blanch, peel, quarter, core and cut into small cubes. Peel the onions and chop finely. Rinse the radishes and slice thinly. Coarsely chop the almonds and pine nuts.
2.
Place the bulgur in a salad bowl and mix with the cucumber, tomatoes, raisins, radishes, onions, herbs and nuts.
3.
Whisk together the olive oil, vinegar, salt and pepper and drizzle over the bulgur salad. Season with salt, pepper and lemon juice and mix well.
