Vegetarian Delicacy

Bulgur Salad with Chili and Carrots

5
Average: 5 (2 votes)
(2 votes)
Bulgur Salad with Chili and Carrots
share Share
print
bookmark_border Copy URL
Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 50 min.
Ready in
Calories:
337
calories
Calories

Healthy, because

Even smarter

Nutritional values

The colorful, vegetarian salad is a great source of iron thanks to the bulgur. 

Bulgur is a fantastic, more nutritious substitute for rice.

1 serving contains
(Percentage of daily recommendation)
Calorie337 cal.(16 %)
Protein9 g(9 %)
Fat6 g(5 %)
Carbohydrates60 g(40 %)
Sugar added2 g(8 %)
Roughage14.4 g(48 %)
Vitamin A3.5 mg(438 %)
Vitamin D0 μg(0 %)
Vitamin E4.9 mg(41 %)
Vitamin K89.9 μg(150 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.2 mg(18 %)
Niacin5.9 mg(49 %)
Vitamin B₆0.9 mg(64 %)
Folate123 μg(41 %)
Pantothenic acid1.4 mg(23 %)
Biotin16.7 μg(37 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C142 mg(149 %)
Potassium1,205 mg(30 %)
Calcium98 mg(10 %)
Magnesium125 mg(42 %)
Iron4.3 mg(29 %)
Iodine8 μg(4 %)
Zinc2.4 mg(30 %)
Saturated fatty acids1 g
Uric acid97 mg
Cholesterol0 mg
Complete sugar20 g

Ingredients

for
4
Ingredients
14 ozs Vegetable broth
1 tsp sweet ground paprika
6 ozs Tomato juice
salt
freshly ground peppers
8 ozs Bulgur
8 carrots
1 Tbsp powdered sugar
3 ozs Vegetable broth
2 Tbsps lemon juice
1 tsp Coriander
Red pepper flakes
2 red and yellow Bell pepper
1 handful parsley
1 oz Chives
1 Tbsp apple cider vinegar
2 Tbsps olive oil
How healthy are the main ingredients?
parsleyolive oilChivesapple cider vinegarsaltcarrot

Preparation steps

1.

Bring the broth, paprika, and tomato juice to a boil. Season with salt and pepper, mix in the bulgur, and reduce the heat to low. Cover, and cook for 12 minutes. If necessary, add a little broth. The liquid should be completely absorbed by the end of the cooking time. Remove from the heat, remove the lid, and let cool.

2.

Peel and trim the carrots, leaving some of the green stems intact. Halve the carrots lengthwise. Melt the powdered sugar in a hot pan, and let caramelize slightly. Add the carrots, and cook for 2-3 minutes, stirring constantly. Season with salt, and deglaze with the broth and the lemon juice. Mix in the coriander and the chili flakes. Cover, and cook for 5-6 minutes, until al dente. Remove the lid and let the liquid evaporate completely.

3.

Rinse and trim the peppers. Cut in half and finely dice. Rinse and dry the herbs. Remove the leaves from the parsley and coarsely chop. Thinly slice the chives. Mix the herbs, diced peppers, vinegar, and the oil into the bulgur. Season to taste with salt and pepper. Place in a small bowl, and serve with the carrots.

Fall Favorites

Get Fit!

Simple, But Good

Weeknight Dinners

Popular Cookbooks