Bulgur Salad with Mozzarella and Pesto
Healthy, because
Even smarter
Nutritional values
In the veggie kitchen, googly eyes salad is a hot tip thanks to Bulgur: one portion provides just under 4 percent iron and thus helps to prevent deficiencies. The lemon juice also helps the body to better absorb the vegetable iron.
Be creative! You can vary the salad with bulgur according to your taste. Paprika or carrot also taste great this way!
(Percentage of daily recommendation)
| Calorie | 395 cal. | (19 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 52 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10 g | (33 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.7 mg | (23 %) | ||
| Vitamin K | 21.4 μg | (36 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.2 mg | (52 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 74 μg | (25 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 8.2 μg | (18 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 38 mg | (40 %) | ||
| Potassium | 625 mg | (16 %) | ||
| Calcium | 236 mg | (24 %) | ||
| Magnesium | 122 mg | (41 %) | ||
| Iron | 4.7 mg | (31 %) | ||
| Iodine | 36 μg | (18 %) | ||
| Zinc | 3.3 mg | (41 %) | ||
| Saturated fatty acids | 4.7 g | |||
| Uric acid | 72 mg | |||
| Cholesterol | 15 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 250 grams Bulgur
- 3 Tbsps lemon juice
- 500 milliliters Vegetable broth
- 300 grams Tomatoes
- Cucumber
- 1 red onion
- scallions
- 2 Tbsps Basil pesto (prepared)
- 1 Tbsp finely chopped parsley
- 1 Tbsp finely chopped mint
- salt
- peppers
- 1 Tbsp olive oil
- 2 Tbsps White vinegar
- 8 small Bocconcini
- 8 black pitted Olives
Preparation steps
In a pot, bring bulgur, lemon juice and broth to a boil. Cover, remove pot from heat, and let stand until bulgur has absorbed all liquid, 20-30 minutes.
Meanwhile, rinse, quarter and cut tomatoes into small cubes. Peel cucumber and scrape out seeds with a spoon. Finely dice cucumber.
Peel and cut onion into small cubes. Rinse, trim and cut scallions crosswise into rings.
With a fork, loosen and fluff bulgur. Transfer to a bowl and mix bulgur with vegetables, pesto and herbs. Season with salt, pepper, olive oil and vinegar. Let stand about 30 minutes.
Divide salad among small bowls. Drain mozzarella. Top each serving with mini mozzarella balls and drizzle with olive oil.
