Bulgur Salad with Chili and Carrots
The colorful, vegetarian salad is a great source of iron thanks to the bulgur.
Bulgur is a fantastic, more nutritious substitute for rice.
(Percentage of daily recommendation)
| Calorie | 337 cal. | (16 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 60 g | (40 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 14.4 g | (48 %) |
| Vitamin A | 3.5 mg | (438 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.9 mg | (41 %) | ||
| Vitamin K | 89.9 μg | (150 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.9 mg | (49 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 123 μg | (41 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 16.7 μg | (37 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 142 mg | (149 %) | ||
| Potassium | 1,205 mg | (30 %) | ||
| Calcium | 98 mg | (10 %) | ||
| Magnesium | 125 mg | (42 %) | ||
| Iron | 4.3 mg | (29 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 1 g | |||
| Uric acid | 97 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 20 g |
Ingredients
- 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
Preparation steps
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.
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.
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.