Bulgur Salad with Chickpeas and Almonds

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Bulgur Salad with Chickpeas and Almonds
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Health Score:
9,3 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
860
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie860 kcal(41 %)
Protein27.08 g(28 %)
Fat52.91 g(46 %)
Carbohydrates80.28 g(54 %)
Sugar added0 g(0 %)
Roughage20.01 g(67 %)
Vitamin A241.92 mg(30,240 %)
Vitamin D0.16 μg(1 %)
Vitamin E7.55 mg(63 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.82 mg(75 %)
Niacin9.07 mg(76 %)
Vitamin B₆0.82 mg(59 %)
Folate256.44 μg(85 %)
Pantothenic acid1.43 mg(24 %)
Biotin29.59 μg(66 %)
Vitamin B₁₂0.68 μg(23 %)
Vitamin C107.54 mg(113 %)
Potassium1,280.05 mg(32 %)
Calcium410.79 mg(41 %)
Magnesium199.04 mg(66 %)
Iron5.97 mg(40 %)
Iodine3 μg(2 %)
Zinc4.61 mg(58 %)
Saturated fatty acids11.12 g
Cholesterol35.6 mg

Ingredients

for
2
Ingredients
400 milliliters Vegetable broth
200 grams Bulgur
3 tomatoes
2 small red onions
1 garlic clove
1 chili pepper
175 grams chickpeas (canned)
1 handful fresh Sage
50 grams almonds
4 tablespoons olive oil
salt
freshly ground peppers
1 lemon (juiced)
80 grams diced Feta (such as feta)
How healthy are the main ingredients?
chickpeasFetaalmondolive oilSagetomato

Preparation steps

1.

Heat the broth in a saucepan, stir in the bulgur, and let soak for about 30 minutes. Rinse the tomatoes, remove the core, and coarsely chop. Peel the onions and garlic. Slice the onions into thin rings, and pass the garlic through a press.

2.

Halve the chili lengthwise, remove the seeds, and finely chop. Drain the chickpeas thoroughly.

3.

Rinse and dry the sage, then finely chop the leaves. Coarsely chop the almonds, and toast in a dry pan. Remove from the heat and let cool. 

4.

Add the oil, sage, garlic, and chili to the same pan. Sweat the mixture briefly, then season to taste with salt, pepper, and 3 tablespoons of lemon juice.

5.

Mix the bulgur with the chickpeas. Mix in half of the tomatoes, onions, almonds, and vinaigrette. Divide into 4 small bowls and top with the remaining tomatoes almonds, and onions. Sprinkle with the feta cheese and drizzle with the remaining dressing. Garnish with sage and serve.