Bulgur Salad with Mixed Fruit
Nutritional values
(Percentage of daily recommendation)
| Calorie | 385 cal. | (18 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 58 g | (39 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 8.8 g | (29 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.3 mg | (44 %) | ||
| Vitamin K | 25.4 μg | (42 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 5 mg | (42 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 33 μg | (11 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 4.4 μg | (10 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 37 mg | (39 %) | ||
| Potassium | 450 mg | (11 %) | ||
| Calcium | 51 mg | (5 %) | ||
| Magnesium | 118 mg | (39 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 1.1 g | |||
| Uric acid | 71 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 250 grams Bulgur
- 2 Peaches
- 1 Grapefruit
- 2 Tbsps apple cider vinegar
- 3 Tbsps grapeseed oil
- salt
- peppers (freshly ground)
- 1 Tbsp honey
- 30 grams slivered almonds
- 2 sprigs mint
Preparation steps
Place bulgur in a bowl and cover with hot water. Let stand until water has been absorbed, about 20 minutes.
Meanwhile, blanch peaches in boiling water, then rinse with cold water, halve, remove pits and cut fruit into small pieces. With a sharp knife, remove peel and pith from grapefruit. Working over a bowl, cut between membranes to remove whole segments. Squeeze pulp over the bowl to extract any remaining juice and mix juice with the vinegar and oil. Season with salt, pepper and honey. Toast almonds in a dry pan until golden-brown and let cool. Rinse mint, shake dry, strip leaves from stems and coarsely chop.
Drain bulgur, if necessary, and mix with peaches, grapefruit, mint, almonds and dressing. Toss to combine. To serve, divide salad among glasses.
