Bulgur Salad with Chickpeas and Almonds
Nutritional values
(Percentage of daily recommendation)
| Calorie | 931 cal. | (44 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 47 g | (41 %) | ||
| Carbohydrates | 94 g | (63 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 20.1 g | (67 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 13.4 mg | (112 %) | ||
| Vitamin K | 18.8 μg | (31 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 12.7 mg | (106 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 104 μg | (35 %) | ||
| Pantothenic acid | 2 mg | (33 %) | ||
| Biotin | 13.5 μg | (30 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 53 mg | (56 %) | ||
| Potassium | 942 mg | (24 %) | ||
| Calcium | 267 mg | (27 %) | ||
| Magnesium | 277 mg | (92 %) | ||
| Iron | 8.6 mg | (57 %) | ||
| Iodine | 38 μg | (19 %) | ||
| Zinc | 5.6 mg | (70 %) | ||
| Saturated fatty acids | 11.3 g | |||
| Uric acid | 254 mg | |||
| Cholesterol | 28 mg | |||
| Complete sugar | 10 g |
Ingredients
- 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 Tbsps olive oil
- salt
- freshly ground peppers
- 1 lemon (juiced)
- 80 grams diced Feta (such as feta)
Preparation steps
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.
Halve the chili lengthwise, remove the seeds, and finely chop. Drain the chickpeas thoroughly.
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.
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.
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.
